CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

RX: Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk (155/105)

12-12-12

Cal Bike

SC: Metcon (Time)

FOR TIME

15-12-9

Push Jerk (95/65)

10-10-10

Cal Bike

immediately into…

6-9-12

Push Jerk (115/75)

10-10-10

Cal Bike

BG: Metcon (Time)

FOR TIME

12-9-6

Push Jerk (LIGHT)

8-8-8

Cal Bike

immediately into…

6-9-12

Push Jerk (MODERATE)

8-8-8

Cal Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.