CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3:00 On Bike or Row, Gradually increasing effort

Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)

7 DBL DB Snatch

5 Scap Pull-ups

7 DB Up-Downs

5 Should Driven Kips

7 DB Up-Down to OH (as you come up snatch DB from ground to OH)

5 Pull-ups or 5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep for Workout

Workout

RX: Metcon (AMRAP – Rounds and Reps)

WZA ONLINE QUALIFIER

Week 1

AMRAP x 16 MINUTES

40 Alt. DB Snatch (50/35)|(35/20)

40 Pull-ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Press

20 Bar Muscle Up

SC: Metcon (AMRAP – Rounds and Reps)

Alternate Version…

AMRAP x 16 MINUTES

40 Alt DB Snatches (35/20)

40 Jumping Pull-ups

30 DB Burpees

30 Ring Rows

20 Devil Presses

20 Pull-Ups

BG: Metcon (AMRAP – Rounds and Reps)

Alternate Version…

AMRAP x 16 MINUTES

30 Alt DB Snatches (35/20)

30 Jumping Pull-ups

20 DB Burpees

20 Ring Rows

10 Devil Presses

10 Pull-Ups or Jumping Pull Ups