Saturday

25
Nov

Saturday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :20 Row (EZ) / :20 Row (Moderate)

MIN 2 – :20 Scap Push-Ups / :20 Plank*

MIN 3 – :20 DB Strict Press / :20 DB OH Hold**

*Switch to :20 Up-Downs / :20 Burpees in second round

**Switch to :20 DB Strict Press / :20 DB Push Press in second round

Extended Warm-up

Metcon (Weight)

ON A 8:00 RUNNING CLOCK BUILD TO w/ PARTNER…

2 Push Press*

+

1 Push Jerk

*Build up to and slightly past workout weight.

(Score is TEAM Weight)

Partner Workout Option

TEAM STUFFED (Time)

“TEAM STUFFED”

IN TEAMS OF 2…

5 ROUNDS FOR TIME*

22 Shoulder to Overhead (135/95)|(95/65)

25 Synchronized Sit-Ups

22 Synchronized Burpees

40/30 Cal Row

*Shoulder to Overhead and Cal Row will be split as needed with P1 working and P2 resting. Sit-Ups & Burpees must be completed together. After Rounds 1, 3, & 5 complete a Partner 200m Run.

(Score is Time)