CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike*

6 Inch Worms

7/7 Single Leg DB RDL

8 Up-Downs Over DB**

*Increase Pace (EZ-Mod-Hard) each round

**Rd 3 Perform 6 Burpees over the DB

Strength

Deadlift (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

(No Measure)

KG BB: (115/79)|(79/50)