CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull Ups Workout RX: Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9 Strict Pull-Ups 12 HSPU 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35) SC: Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (24/20)* 9 Kipping Pull-Ups 12 Seated DB Strict Press 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35) BG: Metcon (Time) 4 ROUNDS FOR TIME 5 Box Jumps (20/16)* 9 Ring Rows 12 Seated DB Strict Press 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35)
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