CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Plate Hops

10 Step Ups

10 Plate Ground to Overhead

5 Push-Up to Pike

Into…

2 ROUNDS

7 Box Jumps

10 Elbow Punches

5 Push Press

5 Front Squat

Strength

Shoulder Press (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

21 Thruster (95/65)|(65/45)

21 Box Jumps (24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Elbow to Instep (R)

1:00 Pidgeon Pose (R)

1:00 Samson Stretch (R)

1:00 Elbow to Instep (L)

1:00 Pidgeon Pose (L)

1:00 Samson Stretch (L)

(No Measure)