CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single-Leg RDL

Min 3 – :45 Plank

Strength

Deadlift (3RM)

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (275/185)|(225/155)

12-9-6

Strict HSPU

(Score is Time)