Announcements May Focus details are in the description. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Cardio Into… 3 ROUNDS :20/:20 SA Elbow Plank 15 Single DB Bent Over Row 15 Single DB Floor Press 10 Tuck-Ups 5 Scap Pull-Ups Workout – Performance Metcon (No Measure) 3 ROUNDS FOR QUALITY 2:00 Cardio Choice 20 DB Floor Press 2 Rope Climbs* 1:00 Cardio Choice 12/12 Single Arm Supported DB Rows 2 Rope Climbs* :30/30 Banded Plank Pulls *Option for Legless Rope Climbs. (No Measure) Workout – Fitness Metcon (No Measure) 3 ROUNDS FOR QUALITY 2:00 Cardio Choice 20 DB Floor Press 10 Single Ring Vertical Grip Ring Rows 1:00 Cardio Choice 12/12 Single Arm Supported DB Rows 10 Single Ring Vertical Grip Ring Rows :30/30 Banded Plank Pulls (No Measure) Extra Credit Murph Prep – Day 2 Metcon (No Measure) CONDITIONING + STRENGTH (ALL) 6 SETS* 300m Run...
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