CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

250/200m Row

12 Air Squats*

10 Alt. Plank DB Rows

8 Push-Ups (option to do use the dumbbells and do Deficit Push-Ups)

*In the 2nd Round, perform 6 Single Arm DB Front Squats (6 Squats w/DB in the right front rack, then switch arms)

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

12 Shoot Throughs*

6/6 DBL DB Front Foot Elevated Split Squats

*Use parallettes, set of DB’s on top of a short stack of plates, or use boxes.

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (3 Rounds for time)

3 SETS

250/200m Row

12 DBL DB Front Squats (50/35)|(35/20)

6 DB Renegade Rows

12 DBL DB Front Squats

250/200m Row

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/10)