CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS (8:00 Cap…get as far as you can!)

1:00 Row @ Mod Pace

8 Cat-Cow

8 Arm Haulers

8 Alt. Side Lunges

Into…

2 SETS

:30 Row @ Hard Pace

10 Single DB Front Squats

10 Single DB Strict Press
COACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster-Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

15 Thruster-Jerk (155/105)|(115/75)

750/500m Row

21 Shoulder to OH

(Score is Time)

GOAL:

For advanced 12-13 min

For all 13-15 min

SOFT 15 min cap