CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

100m Run

8 Wall Ball Deadlifts

8 Wall Ball Strict Press

8 Wall Ball Front Squats

5 Up-Downs

*At minute 3:00 combine the WB Strict Press and Front Squat to a Wall Ball Thruster.

Strength

Front Squat (4×6)

ON A 15:00 RUNNING CLOCK…

4×6

Front Squats

*Keep weight Moderate.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

E2MOM x 16 MINUTES

MIN 1-2 – 400m Run

MIN 3-4 – 30 Wall Balls (20/14)|(14/10)

(Score is Each 400m Run)

KG WB: (9/6)|(6/5)