Announcements

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Join us for the Hero WOD Loredo as we do every year. See you there! 💪

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 Row (EZ)

10 Alt. Groiners

8 Push-Up to Pike

6 Box Step-Overs

Into…

1 ROUND

1:00 Row (Moderate)

10 Med Ball Front Squats

8 Up-Downs

6 Box Jump-Overs

Into…

1 ROUND

1:00 Row (Workout Pace)

10 Med Ball Thrusters

8 Burpee

6 Box Jump-Overs

MID-YEAR CHALLENGE 24.3 (PERFORMANCE)

“THE DESCENT (PERFORMANCE)” (Time)

5 ROUNDS FOR TIME

20/15 Cal Row

50 Wall Balls (20/14)*

10 Burpee Box Jump Overs (24/20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

KG WB: (9/6)

MID-YEAR CHALLENGE 24.3 (FITNESS)

“THE DESCENT (FITNESS)” (Time)

5 ROUNDS FOR TIME

15/12 Cal Row

50 Wall Balls (14/10)*

10 Burpee Box Jump Overs (20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

KG WB: (6/5)

Finisher – All

2-3 SETS (No Measure)

15-20 Straight Arm Banded Lat Push Downs

15-20 Banded Dante Rows

20-25 Banded Hammer Curls

-Rest As Needed b/t Sets-

(No Measure)