Announcements

Sign up for our CPR CLASS HEREon Saturday March 4th

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES* (:40 ON / :20 OFF)

MIN 1 – Inch Worm + Push-Up → Push-Up to Pike

MIN 2 – :20s Med Ball Squats + :20s Med Ball Push Press → Med Ball Thrusters

MIN 3 – Ring Rows → :20s Dead Hang + :20s Scap Pull-Ups

MIN 4 – Plank Hold → Wall Sit

*After completing the first four movements, transition to the next movements in the second half of the EMOM

Strength – All

Back Squat (5-5-5*)

*Start Light and build to Light-Moderate. Final week of Oly, deloading off of the Back Squat pre-Open.

(Score is Weight)

Week 7 of 7 (Oly Cycle)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES

MIN 1+2 – AMRAP of…5 Pull-Ups + 7 Push-ups + 12 Wall Balls (20/14)*

MIN 3 – Static Hold**

*Pick-up where you left off.

**Static Holds…

Plank (R1 & R4)

Deadhang (R2 & R5)

Wall Sit (R3 & R6)

(Score is Total Rounds + Reps)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES

MIN 1+2 – AMRAP of…3 Ring Rows + 6 Push-ups + 9 Wall Balls (14/10)*

MIN 3 – Rest or Static Holds

*Pick-up where you left off.

**Option Static Holds…

Plank (R1 & R4)

Deadhang (R2 & R5)

Wall Sit (R3 & R6)

(Score is Total Rounds + Reps)

KG WB: (6/5)