CrossFit Mettle and Honor – CrossFit

Warm-up

2 SETS

8 Scap Pull-Ups

8/8 Single Arm KB Deadlift

16 Alt. Piked Shoulder Taps

Into…

1-2 SETS (Time Permitting)

8 Kip Swings

8 Russian KB Swing

:15/:15 Single Arm OH KB Hold

Strength

Bench Press (10-10-10*)

*Wide Grip Bench Press

Start Moderate and build to Moderate-Heavy. Superset each set with 20 DBL DB Twisting Curls.

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 ROUNDS FOR TIME

25 Chest To Bar Pull-Ups

50m Overhead KB Carry (R) (53/35)|(35/20)

25 Russian KB Swings

50m Overhead KB Carry (L)

(Score is Time)

KG KB: (24/16)|(16/12)