Wednesday

3
Jul

Wednesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Cal Row (EZ Pace)

10 Scap Push-Ups

5 Inch Worms + Push-Up

10 Bootstrappers

Into…

AMRAP x 5 MINUTES

8 Cal Row (Moderate Pace)

10 Up-Downs

10 Groiners

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

Metcon (No Measure)

FOR QUALITY

30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)