February 13th, 2017 By Thorn

6 Pax turned out for a half crossfit half F3 mettle beat down.

The Thang:

Warm up: press jacks 10lb dumbells, murkins, cotton pickers, imperial storm troppers, and burpies. The Arnie or actually half! With 10lb dumbells did the following sequence; 10 Turkish get ups right hand, 25 double arm swings, 10 single arm overhead squat press left hand, 25 double arm swings, 10 Turkish get ups left hand, 25 arm swings, 10 single arm overhead squat press right hand, and 25 arm swings. We followed this up with AMREPS. With partners 3 sets of overhead press other partner did 5 pullups and switch after running 100 yards. Next was 3 sets of goblet squats other partner did 5 pullups and switch after 100 yards. Switched it up with 3 sets of curls other partner ran 50 yards 10 pushups and ran back switch. Last was tricep press 2 sets partner repeated 50 yards 10 push ups and run back. Mary: 30 crunches with 10lb dumbell and 20 jackknives with 10 lb dumbbell.

Moleskin:

Great work by the pax! 10 lb weights can be made difficult on mettle days. It was great seeing some numbers.

 

 

Highlands

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