Saturday

19
May

Saturday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

100 Run

5 Push-Up to Pike

10 Cossack Squats

10 Scap Pull-Ups

10 Ring Rows

Into…

1 ROUND

8 Wall Ball Front Squats

8 Elbow Punches

8 Strict Press

8 Small Kip Swings

Into…

1 ROUND

6 Wall Balls

6 BB Muscle Clean

6 BB Push Press

6 Big Kip Swings

Workout

Metcon (1 Rounds for reps)

2 SETS*

AMRAP x 12 MINUTES

14 Wall Balls (20/14)|(14/10)**

7 Push Jerks (155/105)|(115/75)

14 Chest to Bar Pull-Ups

-Rest 2:00 b/t Sets-

*Reset from the start.

**Add 7 Wall Ball Reps after each full round.

(Score is Lowest Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

30 Wall Balls (20/14)|(14/10)

20 Push Jerks (155/105)|(115/75)

30 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as Needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (85/60)|(60/42.5)