Wednesday

13
Dec

Wednesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike

10 Groiners + Twist

10 PVC Pass Through

10 PVC Back Squat*

*Perform 8 PVC OHS in the 2nd Round

Strength

Overhead Squat (Moderate 5-Rep )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Overhead Squat

*Bar Comes from the Ground or Rack.

(Score is Weight)

-No Additional Rest b/t Parts-

Thruster (Moderate 5-Rep )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Thruster

*Bar Comes from the Ground.

(Score is Weight)

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Workout

Metcon (Time)

3 ROUNDS FOR TIME

15/12 Cal Bike

10 Overhead Squats (95/65)|(65/45)

12 Thrusters

-Time Cap 10:00-

(Score is Time)

KG BB: (42.5/30)|(30/20)