Sunday

4
Jan

Sunday

CrossFit Mettle and Honor – CrossFit

Warm-up

Workout

RX: Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

SC: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

MRX: Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Metcon

Alternative Workout

Metcon (Time)

For Time

40 Cal Row

15-12-9

DB Burpee Box Step Overs

25 Wall Ball Sit Ups after each set

40 Cal Row

Weight 55/35 Box 24/20