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CrossFit Mettle and Honor – CrossFit

Warm-up

2 ROUNDS

:40 Cal Bike

8 BB Strict Press w/ :01 Pause OH

10 Slam Ball G2OH

20 Crossbody Mountain Climbers

Into…

1-2 ROUNDS (Time Permitting)

6 Scap Push-Ups + Push-Up

8 BB Push Press

10 Slam Balls

12 Alt. DB Bent Over Rows

Strength

Split Jerk (2-2-2-2-2*)

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Week 5 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 Renegade Rows (50/35)|(35/20)*

10/8 Cal Bike

20 Slam Balls (30/20)|(20/10)

40 Alt. Crossbody Mountain Climbers

*1 Rep= Push-Up + Row (R) + Row (L).

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

KG SB: (15/10)|(10/5)