CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders

10 Groiners

10 Cat Cows

10 Push-Up to Pike

Into..

AMRAP x 5 MINUTES

30 Single Unders (or Double Unders)

10 RDL

10 Hang High Pull

10 Muscle Cleans

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Deadlifts (225/155)|(155/105)

35 ‘Unbroken’ Double Unders

-Rest 2:00-

AMRAP x 5 MINUTES

5 Power Cleans (185/135)|(135/95)

35 ‘Unbroken’ Double Unders

-Rest 2:00-

AMRAP x 5 MINUTES

5 Deadlifts (135/95)|(95/65)

5 Power Cleans

35 ‘Unbroken’ Double Unders

(Score is Rounds + Reps)

KG BB1: (100/70)|(70/55)

KG BB2: (85/60)|(60/42.5)

KG BB3: (60/42.5)|(42.5/30)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

2:00 Calf Smash (Each Leg)

(No Measure)