CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

:20 Bike (EZ Pace)

20 Cross Body Mountain Climbers

5/5 DB Around the World

into….

3 ROUNDS

:15 Bike (MOD Pace)

10 Alt DB Strict Press

5/5 DB Goblet Lunges

Strength

Push Press (3×5)

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

12 ROUNDS (:20 ON/ :10 OFF)

MOVT 1 – DB Alt. Push Press (50/35)|(35/20)

MOVT 2 – DB Goblet Lunges

MOVT 3 – Cal Bike (FAST)

*1 Round= completing all 3 movements.

(Score is Lowest Round)

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

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