Thursday

27
Sep

Thursday

Announcements

Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike @ Mod Pace

MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up

MIN 3 – 10 Step-Ups+ Max Groiners

MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 25:00 RUNNING CLOCK…

100/75 Cal Bike

Immediately Into…

AMRAP in Remaining Time Of…

6 Strict Pull-Ups

12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

18 Alt. No Push-Up Renegade Rows

32 Double Unders

(Score is Rounds + Reps)

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

Optional Finisher

Metcon (No Measure)

FOR RECOVERY

1:00 Wall Wrist Stretch

:45/:45 Slow Wrist Rotations (Palms Down)*

:45/:45 Forearm Smash

*Clockwise/ Counterclockwise.

(No Measure)