CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

200m Run

12 Step-Ups*

10 Scap Push-Ups

8 Slow Perfect Push-Ups

6 Slow Dead Bugs

*Sets 3/4 Step-Ups turn to Box Jumps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Box Jumps (30/24)

10 Hand Release Push-Ups*

15 Sit-Ups**

*HSPU Optional

**GHD Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

FOR TIME

100 DB Heel Taps

(Score is Time)