CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5 Scap Pull-Ups + 5 Kip Swings

8 Single DB Front Squat

6 Up-Downs

Strength

Back Squat (3-3-3*)

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-12-15

DB Front Squat (50/35)|(35/20)

C2B Pull-Up

*After each full set, complete 10 Up-Downs

Gymnastic Kip Preferred

(Score is Time)

KG DB: (22.5/15)|(15/10)