Friday

27
Oct

Friday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

:30 Cal Bike (INCREASING PACE)

8 Up-Downs

6 BB Muscle Clean

6 BB Front Squats

8 BB Push Press

Skill

Squat Clean (5-Rep )

ON A 10:00 RUNNING CLOCK…

Practice and build a moderate TNG squat clean

(Score is Weight)

Workout

Hellraiser (Time)

FOR TIME

50/40 Cal Bike

-Rest 1:00-

8 ROUNDS

6 Squat Cleans (75/55)|(45/35)

6 Thruster

6 Lateral Bar Over Burpees

-Rest 1:00-

50/40 Cal Bike

(Score is Total Time)
31 min CAP

Optional Finisher

Metcon (No Measure)

FOR QUALITY

700/400 Alt. Box Step-Ups (20)*

Week 4 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)