CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

200m Run

10 Scap Pull-ups → 10 Ring Rows → 10 Kip Swings

10 Plank to Down Dog → 10 Scap Push-ups → 5 Tempo Push-Ups (1111)

10 Alt. Lunges w/ PVC Pass Thru → 10 BTN Push Press → Muscle Snatch

Strength – All

Hang Power Snatch (EMOM x 7 MINUTES

3 Hang Power Snatch*)

*Start Light and build to Moderate.

(Score is Weight)

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME*

600m Run

25 Pull-Ups

25 Hand Release Push-Ups

25 Hang Power Snatch (75/55)

*Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups

(Score is Time)

KG BB: (35/25)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

600m Run

20 Ring Rows

20 Push-Ups

20 Hang Power Snatch (45/35)

(Score is Time)

KG BB: (20/15)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)