CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES (:45/:15)

MIN 1 – Up-Dog to Down Dog

MIN 2 – Alt. Samson Lunges

MIN 3 – Alt. Elbow Punches

MIN 4 – Scap Pull-Ups

Into…

2 ROUNDS

10 Air Squats

8 Ring Rows

8 Jumping Air Squats

10 Kip Swings

Into…

2 ROUNDS

7 Barbell Deadlifts

7 Barbell Muscle Cleans

7 Barbell Strict Press

7 Barbell Front Squats

Workout – Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

“FRAN (FITNESS)” (Time)

FOR TIME

21-15-9

Thrusters (65/45)

Ring Rows

(Score is Time)

KG BB: (30/20)

Post-Workout Strength – All

Thruster (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster
)

(Score is Weight)