CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Run

5/5 Plate Rounds the Worlds

10 Up-Downs

into….

1 ROUND

100m Run

10 Burpees

:30 Barbell OH Hold

into…

1 ROUND

100m Run

10 Burpees to Target

10 Barbell Strict Press

Strength – All

Push Press (5-5-5)

*Keep weight Light across all sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6 Wendler

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

24 Burpees to Target*

12 Shoulder to Overhead (155/105)

*Target is 6″ above standing reach

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

18 Burpees to Target*

9 Push Press (115/75)

*Target is 6″ above standing reach

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Cool Down Walk

5/5 Moose Antlers

5 As / Ts / Ys*

*1 Rep = A + T + Y. Use LIGHT weight.

(No Measure)