CrossFit – Wed, Sep 20

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

ON AN 8:00 RUNNING CLOCK..

2 ROUNDS

10 Strict Press

10 Tuck-Ups / V-Ups

10 Scap Pull-Ups

1:00 Cal Row (Increasing Intensity)

Into…

1 ROUND

10 Strict Press

10 Strict Knees to Chest

10 Small Kip Swings

1:00 Cal Row (Increasing Intensity)

Workout – Performance

“HURRICANE” (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!

(Score it Total Reps)

KG BB: (52.5/35)

Workout – Fitness

“HURRICANE (FITNESS)” (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score it Total Reps)

KG BB: (35/25)

Post-Workout Strength – All

Bench Press (3×4*)

*Build to a Heavy weight and stay at that weight across all sets. If you benched last week for the 6s, try to go heavier this week.

(Score is Weight)