Thursday

11
Mar

Thursday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

PLAY A GAME!

then…

3 ROUNDS

5 Inch Worm + Push-Up

10 KB Sumo DL

:20 Jump Rope*

1st Round: Single Unders

2nd Round: Backwards Single Unders

Workout

RX: Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing (70/55)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

SC: Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

10 Push-up

30 Russian KB Swing (55/35)

50 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

30 Push-up

50 Russian KB Swing

75 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

50 Push-up

70 Russian KB Swing

100 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

BG: Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Knee Push-up

20 Russian KB Swing (45/25)

75 Single Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

30 Knee Push-up

40 Russian KB Swing

100 Single Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

40 Push-up

60 Russian KB Swing

125 Single Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)