Saturday

23
Sep

Saturday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

5 min amrap

30 singles

10 scap pull ups

8 ring rows

5 hang cleans (bar)

5 behind the neck push press

5 back squats

Weightlifting

Metcon (Weight)

10 min to build to moderate -heavy rep Bear Complex
This 10 min is to warm up and build to slightly heavier than the heaviest wod weight.

Metcon

Metcon (Time)

**20 min cap**

For Time:

1 Bear Complex (185/125)|(135/85)

4 CTBs

20 DUs

2 Bear Complex (175/115)|(125/80)

8 CTBs

40 DUs

3 Bear Complex (155/105)|(115/75)

12 CTBs

60 DUs

4 Bear Complex (145/100)|(105/65)

16 CTBs

80 DUs

5 Bear Complex (135/95)|(95/55)

20 CTBs

100 DUs

**20 min cap**
BEAR COMPLEX

CompleteĀ Unbroken SetĀ of this Barbell complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Partner Metcon

Metcon (Time)

**20 min cap**

For Time:

4 Bear Complex (135/95)|(95/55)

8 CTBs

40 DUs

6 Bear Complex

16 CTBs

80 DUs

8 Bear Complex

24 CTBs

120 DUs

10 Bear Complex

32 CTBs

160 DUs

12 Bear Complex

40 CTBs

200 DUs

**20 min cap**
Team version more rep but no weight change, weight should be moderat-heavy