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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTE BIKE

MIN 1 – :25 Arms Only + :25 Legs Only

MIN 2 – :45 EZ Pace (45-50 RPM)

MIN 3 – :45 Mod Pace (50-60 RPM)

MIN 4 – :45 Workout Pace (55-65+ RPM)

Into…

2-3 ROUNDS

30 Crossbody Mountain Climbers

10 Alt. DB Around the World

8 Up-Downs*

6/6 Single Arm DB Floor Press

*RND 2-3 complete 8 Burpees.

Skill – All

Metcon (No Measure)

3 SETS*

1 Snatch Deadlift

+

1 Snatch High Pull

+

1 Hang Power Snatch

+

1 Power Snatch

*Start w/ Empty barbell and build to Lightweight. This is meant to be a primer for tomorrow’s 1-Rep Test so STAY LIGHT — we are greasing the groove!

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

10 Burpees

20 DB Floor Press (Athlete Choice, Mod)

30/25 Cal Bike

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

8 Burpees

16 DB Floor Press (Athlete Choice, Mod-Light)

25/20 Cal Bike

(Score is Rounds + Reps)

Optional Cool Down

FOR RECOVERY* (No Measure)

8:00 Cal Bike (Nasal Breathing)

*Every 2:00 not including 0:00 complete 5/5 Moose Antlers + 10 Alt. Bird/Dogs.

(No Measure)