Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

5 Inch Worms

20 Lateral Jumps Over Bar

10 Alt. Groiners

10 Alt. “90/90” Hip Rotations

Into…

1 ROUND

6 Up-Downs

6 Air Squats + 6 Jumping Air Squats

10 BB Elbow Punches

6 BB Good Morning

into…

1 ROUND

6 Burpees

3 Clean Deadlift

3 Hang Muscle Clean

3 Hang Power Clean

Strength – All

Back Squat (1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%)

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 4 of 6 Wendler

Workout – Performance

“POINT BREAK” (Time)

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpee

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

“POINT BREAK (FITNESS)” (Time)

FOR TIME
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)