Wednesday

23
Aug

Wednesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6 Up-Downs

6 Scap Pull-Ups

6 Push-Up to Pike

Into…

AMRAP x 3 MINUTES

6 Box Jump Overs*

6 Kip Swings

6 DB Strict Press**

*If the Jump cannot be performed adjust to Step Overs

**Use this opportunity to focus on Bracing and Punching the weight overhead to prepare for the Strict Press in the Strength

Strength

Shoulder Press (Heavy 1-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 9 of 9

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 3:30 x 5 SETS

10 Pull-Ups (Gymnastic Kip Only)*

12 Handstand Push-Ups*

14 Up-Down Box Jump Overs (24/20)

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press