CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10/8 Calories on the Bike (Increasing effort)

5 Inch Worms

8 Arm Haulers

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Into…

2 ROUNDS*

5 Behind the Neck Snatch Press

5/5 Alt. Cossack Squats (Back Rack optional)

5 Hang Muscle Snatches

5 Snatch Balance

*First round with PVC / Second round with BB

Workout

RX: Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (95/65)

Strict Pull-up

SC: Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (65/45)

Strict Pull-up (Banded)

BG: Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (55/35)

DB Bent Over Row (Heavy)

Finisher

Metcon (Time)

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed.