CrossFit – Sun, Jan 8

6
Jan

CrossFit – Sun, Jan 8

Announcements

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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

400m Team Run

Into…

AMRAP x 5 MINUTES

5 Up-Down + Scap Pull-Ups

5/5 Single Arm Ring Rows

5 Sumo Good Mornings

20 Single Unders*

* Single Unders switch Double Unders if able at halfway point.

Skill – Performance

Metcon (No Measure)

3 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

5 Segmented Sumo DL High Pull*

*1 Rep w/ Barbell or PVC is…

Sumo DL

Shrug

High Pull

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon (No Measure)

3 SETS

5 Banded Strict Pull-Ups

8 Tempo Push-Ups (1111)

5 Segmented Sumo DL High Pull*

*1 Rep w/ Barbell or PVC is…

Sumo DL

Shrug

High Pull

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

MIN 1 – Sumo Deadlift High Pulls (95/65)

MIN 2 – Up-Downs Over Bar

MIN 3 – Double Unders

MIN 4 – 200m Run

MIN 5 – Rest

(Score is Total Reps)

KG BB: (42.5/30)

Workout – Fitness

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

MIN 1 – Sumo Deadlift High Pulls (75/55)

MIN 2 – Up-Downs Over Bar

MIN 3 – Double Unders

MIN 4 – 200m Run

MIN 5 – Rest

(Score is Total Reps)

KG BB: (30/20)