CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 CAP)

20 Single Unders

5/5 SA DB Deadlifts

5/5 SA DB Strict Press

25’ Toe Walk

Into…

3 ROUNDS

20 Double Unders/attempts

10 Scap Push-Ups

5/5 SA DB Push Press

25’ Heel Walk

Strength

Metcon (Weight)

3 SETS

12 Alt. DB Arnold Presses

12 Alt. DB Upright Rows

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

“TABATA”

8 ROUNDS EACH (:20 ON/ :10 OFF)

TABATA 1 – Double Unders

TABATA 2 – Russian KB Swings (53/35)|(35/26)

TABATA 3 – Single DB Push Press (50/35)|(35/20)*

-No Rest b/t Each Tabata-

*Switch sides each Round.

(Score is Lowest Reps)

KG KB: (24/16)|(16/12)

KG DB: (22.5/15)|(15/9)