Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

100m Run

4/4 Single Arm DB Front Rack Lunges

4/4 Moose Antlers

4 Forward Shoulder Rolls

4 Backward Shoulder Rolls

into…

AMRAP x 4 MINUTES

100m Run

4/4 Single Arm DB Strict Press

4/4 Single Arm DB Overhead Lunges

4/4 Single Arm DB Upright Rows

Strength – All

Push Press (1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%)

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 4 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

400m Run

20 Push Press (75/55)

200m Run

20 Overhead Alt. Lunges

(Score is Rounds + Reps)

KG BB: (35/25)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

400m Run

20 Push Press (45/35)

200m Run

20 Backrack Alt. Lunges

(Score is Rounds + Reps)

KG BB: (20/15)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)