Friday

29
Jun

Friday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6/4 Cal Bike (Mod)

6 Slow Air Squats

4 Alt. Groiners

Rest 1:00

AMRAP x 3 MINUTES

6/4 Cal Bike (Fast)

6 Kang Squats

4 Push-Ups

Strength

Back Squat (Heavy 1-Rep )

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

Week 9 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 2:30 RUNNING CLOCK…

20/15 Cal Bike

Max Reps in the Remaining Time…

ODD ROUNDS: No Push-Up Renegade Rows (50/35)|(35/20)*

EVEN ROUNDS: Push-Ups

-Rest :30 b/t Sets-

*1 Rep = Right Arm + Left Arm.

(Score is Total Reps)

KG DB: (22.5/15)|(15/10)