Tuesday

7
May

Tuesday

CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Ring Rows or 5 DB Bent Over Rows

5 Push-ups

5 Hanging Knees to Chest or 5 Sit-ups

3 Burpees

Strength

Shoulder Press (5RM)

ON A 12:00 RUNNING CLOCK…

Build to a 5RM Strict Press

(Score is Weight)

Strength – HOME

Metcon (Weight)

6 SETS ON A 12:00 CLOCK…

10 DB Tempo Strict Press (1111)

10 Push-ups

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

500m Row

40 Toes 2 Bar

30 Ring Row

20 Push-ups

10 Push Press (135/95)|(95/65)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

400m Run

40 V-ups

30 DB Hang Power Cleans

20 Push-ups

10 DB Push Press

(Score is Rounds + Reps)