CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK

500/400m Row (EZ)

Immediately Into…

3 SETS

10 PVC Pass Throughs

5/5 PVC Around the World

10 Tempo PVC Overhead Squats (30X1)

5 PVC Sotts Press

Immediately Into…

Max Row In Time Remaining

Strength

Overhead Squat (5-5-5-5)

5-5-5-5

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 8 Overhead Squat (Athlete Choice)

MIN 2 – 15/12 Cal Row

MIN 3 – :50 Static Hold (Athlete Choice)*

*Static Hold Choices…

Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front Rack Hold / Mixed Rack Hold.

(Score is Weight)

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