CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Mod Bike

MIN 2 – :20/:20 SA Ring Row

MIN 3 – :45 Up-Down + Shoulder Tap

MIN 4 – :20/:20 SA DB Strict Press

MIN 5 – :45 Mod Bike

MIN 6 – :40 Slow Ring Rows

MIN 7 – :40 Burpees

MIN 8 – :20/:20 SA DB Push Press

Strength

Tempo Bench Press (1.) Tempo Bench Press
5-5-5-5 (21X1)*)

*Start Moderate and build to Mod-Heavy.

(Score is Weight)

-Short Rest b/t P1 & P2-

Bench Press (2.) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press*)

*(Athlete Choice, Light-Mod)

*Goal should be 15-20 Reps.

(Score is Weight)

Workout

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Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike*

MIN 2 – 20 Ring Rows

MIN 3 – :50 Max Push Press (75/55)|(65/45)

*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.

(Score is Total Reps of Push Press)

KG BB: (35/25)|(30/20)