CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row*

*Increase pace every :30

Into…

AMRAP x 6 MINUTES

10 Alt Groiners

10 Alt Lunges w/ Torso Twist

10 Tempo Air Squats (3221)

10 Empty Barbell Kang Squats

Strength

Back Squat (2RM)

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Back Squat

(Score is Weight)

Workout

Metcon (Distance)

ON A 12:00 RUNNING CLOCK…

1000/800m Row

60 Sit-Ups

30 Back Squats (185/135)|(135/95)

Max Meter Row In Time Remaining…

(Score is Meters)