Thursday

5
Feb

Thursday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

5 Walking Inchworms*

10 Lunges w/ Torso Twist

10 Scap Pull-Ups

2 ROUNDS…

10 Up-Downs

5/5 DB Sumo DL

20 Shoulder Taps

5 Kip Swings

3 ROUNDS…

2 Wall Walk

5/5 DB Push Press

5/5 DB Swings

5 Kip Swings

10 MIN CAP

Workout

RX: Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)

SC: Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

3-5 reps of Strict Pull Ups or Jumping MU

4 Handstand Push-Ups (1-2 Ab mats)

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)

BG: Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

3-5 reps of Jumping CTB Pull Ups or Banded Pull Ups

4 Pike Push Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)