Saturday

30
Aug

Saturday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Row (EZ–Mod–Hard…increasing each min)

Into…

3 Rounds

8 Tempo Deadlifts (30×1)

4 Push Up to Down Dog

8 Tempo Good Mornings (30×1)

4 Burpees

Strength

Deadlift (1×3)

ON A 10:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 18 total reps.

Workout

RX: Metcon (AMRAP – Rounds and Reps)

TEAMS of 2:

AMRAP x 20 MINUTES

Row 250m

7 Burpee Over Bar

5 Deadlift (255/175)|(185/135)

Partner A finishes a full round while partner B rests, then switch.

BG: Metcon (AMRAP – Rounds and Reps)

TEAMS of 2:

AMRAP x 20 MINUTES

Row 150m

7 Up-Downs Over Bar

5 Deadlift (moderate but TNG and unbroken)

Partner A finishes a full round while partner B rests, then switch.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.