CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

8 Slow Air Squats

8 Knee Push-Ups

8 Muscle Cleans

8 Kang Squats

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Strength

Back Squat (5-5-5*)

*1+1/2 Back Squat

Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand

(Score is Weight)

Workout

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The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Alternative Weight: (95/65)

*Pick up where you left off.

(Score is Total Rounds + Reps)

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

Last Seen: 11/20/21