CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUND

5 Bootstrappers

10 Groiners

5 Down-Dog to Up-Dog

5 Tempo Air Squat (30X1)*

Into…

2 ROUNDS

1:00 Row**

5/5 Single Leg RDL (DB Optional)

5 Strict Burpee***

10 Scap Pull-Ups

*:03 Descend into squat and explode to stand

**RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full Stroke

***Jump back to a High Plank and pause to perform a Strict Push-Up

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Post-Workout Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)