CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

3 ROUNDS

10 WB Front Squats → 10 WB Thrusters → 10 WB Shots

10 Ankle Rotations L/R

10 Alt. Cossack Squats

10 Alt. Samson Lunges

10 Calf Raises

Strength

Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat)

(Score is Weight)

Week 9 of 9

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Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

24 Wall Balls (20/14)|(14/10)

12 Toes to Bar

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

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