CrossFit Mettle and Honor – CrossFit

Warm-up (No Measure)

ONE ROUND CHIPPER STYLE

30 Singles

10 DB/Plate Bent Over T,Y,I’s

10 Slam Ball Deadlift

10 Single + Single + High Jump

20 DB/Plate Alt Front Raise + Lateral Raise

10 Slam Ball OH Press

10 Single + Single + Double

10 BB Elbow Punches

10 BB OH Press

10 Slam Ball G2O

:30 Double Under Practice

Warm-up

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

2 Push Press

+

2 Push Jerk

(Score is Weight)

()

Workout

()

Metcon (Time)

FOR TIME

50 Double Unders

27 Shoulder to Overhead (95/65)|(65/45)

15 Slam Balls (30/20)|(20/10)

-Rest 1:00-

50 Double Unders

21 Shoulder to Overhead (135/95)|(95/65)

15 Slam Balls

-Rest 1:00-

50 Double Unders

18 Shoulder to Overhead (155/105)|(115/75)

15 Slam Balls

(Score is Total Time)