CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

10 Up-Down

10 Lateral Jumps Over Bar

10 Kip Swings

8 OH Press

6 Groiners + Twist

Into…

1 ROUND

6 Burpees Over Bar

6 BB Muscle Clean

6 BB Push Press

6 BB Front Squat

Strength – Performance

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Squat Clean Thruster

(Score is Weight)

Strength – Fitness

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Power Clean + Thruster*

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Weight)

Workout – Performance

“SHAMROCK SHAKE” (Time)

10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG BB: (60/42.5)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“SHAMROCK SHAKE (FITNESS)” (Time)

10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)**
4 Jumping C2B Pull-Ups
5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Total Time)

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

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10/10 Single Arm Banded Lat Pushdown

10 Banded Upright Rows

-Rest As Needed b/t Sets-

(No Measure)