Team WoD!

20
Sep

Team WoD!

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)

10/10 Elbow Punches

:30 Squat Hold

10/10 Leg Swings

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

RX: Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)

150 Double Unders

Max Front Squats (185/135)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.

SC: Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (25/15)

150 Double Unders

Max Front Squats (135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.

BG: Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Plate Jumps

100 DB Thrusters (25/15)

150 Plate Jumps

Max Front Squats (moderate)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.