CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Jump Rope Practice

Into…

AMRAP x 5 MINUTES

10 PVC Pass Through

5 PVC Deadlift

5 PVC OHS

5/5 SA Ring Rows

*Increase Pace every :30

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – 35 DUBS

MIN 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*

MIN 3 – Max Rope Climbs

MIN 4 – Rest

*Squats should be able to be completed unbroken but challenging.

(Score is Reps)

Finisher

Warm-up (No Measure)

FOR QUALITY

Accumulate 5:00 in the bottom of an Air Squat Hold

(No Measure)