CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

8 Lunges

8 Barbell RDL

8 Barbell Hang High Pull

8 Barbell Hang Muscle Clean

Workout

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Glutes + Lats

(No Measure)