Thursday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Alt Groiners

1:00 Bootstrappers

Into…

3 SETS (5:00 CAP)

8 Up-Downs

10 Alt. Cossack Squats

12 Air Squats

Strength

Back Squat (2RM)

ON A 20:00 RUNNING CLOCK…

Build to 2RM Back Squat

(Score is Weight)

Workout

Metcon (Time)

E3MOM x 15 MINUTES

3 ROUNDS FOR TIME

7 Burpees

5 DB Hang Squat Cleans (50/35)|(35/20)

(Score is Slowest Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk Nasal Breathing Only

(No Measure)