Announcements

Sign up for our CPR CLASS HEREon Saturday March 4th

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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Row – Just Legs + :30 Row – Just Arms

5 High Hang Muscle Cleans

10 Alt. Elbow Punches

10 Tuck-Ups

Into…

1 ROUND

1:00 Row @ 20-25 S/M

5 Hang Power Cleans

10 Strict Press

10 V-Ups

Into…

1 ROUND

1:00 Row @ 25-30 S/M

5 Power Cleans

5 Tempo Strict Press (31×1)

10 Hanging Knee Raises

Strength – Performance

Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep )

(Score is Weight)

Strength – Fitness

Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Light-Moderate 5-Rep )

(Score is Weight)

Workout – Performance

“HURRICANE” (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!

(Score it Total Reps)

KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“HURRICANE (FITNESS)” (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score it Total Reps)

KG BB: (35/25)
*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon (No Measure)

2 SETS

:30/:30 Lat Foam Roll/Side

10 Slow Arm Haulers

5 Cat/Cows

1:00 Child’s Pose

(No Measure)