Announcements

LET US KNOW WHAT KINDA PIZZA YOU LIKE! See you this FRIDAY for the LAST OPEN WOD!!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

30 Jumping Jacks

6 Alt. Samson Lunges

6 Push-Up to Pike

6 Ring Rows

12 Alt. Elbow Punches

Into…

AMRAP x 5 MINUTES

5 BB Front Squats*

5 BB Push Press*

5 Scap Pull-Ups

5 Kip Swings

*At 3:00 combine movements to 5 Thrusters.

Workout – Performance

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

Workout – Fitness

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here