Saturday

11
Aug

Saturday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

20 Mountain Climbers

10 KB Deadlift

8 Lunges

Into…

2 ROUNDS

200/150m Row

10 Russian KB Swings

8 Up-Downs

6 BB Back Rack Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 36 MINUTES

250/200m Row

200m Run

50 Sumo Deadlift High Pulls (75/55)|(65/45)

250/200m Row

200m Run

50 Back Rack Lunges

250/200m Row

200m Run

50 Russian KB Swings (70/53)|(53/35)

250/200m Row

200m Run

50 Up-Downs

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 36 MINUTES*

500/400m Row

200m Run

50 Sumo Deadlift High Pulls (75/55)|(65/45)

500/400m Row

200m Run

50 Back Rack Lunges

500/400m Row

200m Run

50 Russian KB Swings (70/53)|(53/35)

500/400m Row

200m Run

50 Up-Downs

*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

KG KB: (32/24)|(24/16)