CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

5 Inch-Worms

10 Strict Press w/:02 Pause

20 Crossbody Mountain Climbers

40 Single Unders

Into…

2 SETS

5 Cuban Presses

10 Air Squats

10 Up-Downs

25 Double Unders

Extended Warm-up

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK…

Build up to Workout Weights for Shoulder to Overhead*

*Barbell comes from floor.

(No Measure)

Workout

Metcon (Time)

FOR TIME*

10-9-8-7-6

Shoulder to Overhead (135/95)|(95/65)

Up-Downs Over Bar

Immediately Into…

5-4-3-2-1

Shoulder to Overhead (185/135)|(135/95)

Up-Downs Over Bar

*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set, then complete 25 reps and move on. No additional penalty.

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (85/60)|(60/42.5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Upper Back

1:00 Foam Roll Lat (L)

1:00 Foam Roll Lat (R)

1:00 Foam Roll Upper Back

(No Measure)