Monday

3
Sep

Monday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-Ups

10 Alt. Bird/ Dogs

8/8 Shoulder Rolls Forward/ Backward

5 KB Jefferson Curls

Into…

AMRAP x 5 MINUTES

5 Push-Up to Pike

10 KB Deadlifts

10/8 Cal Row

Workout

“SHARKS AND MINNOWS” (Time)

FOR TIME

200/175 Cal Row*

*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings (70/53)|(53/35).

(Score is Time)

KG KB: (32/24)|(24/16)
NOTE: New Benchmark

Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)

MOVT 1 – Single DB Crush Grip Curls

MOVT 2 – Alt. DB Heel Taps

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

(No Measure)