Announcements

ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP (5 min)…

2 ROUNDS

5 Inchworm into Down Dog

8 Alt. Lunges w/ PVC Pass Thru

8 Alt. Step-Ups

8 Tempo Air Squats (1111)

*After the General Warm-Up and a quick break, grab a barbell and perform the Specific Warm-Up.

SPECIFIC WARM-UP (5 min)…

1-2 ROUNDS

8 Barbell RDL w/ Snatch Grip

8 High Hang Muscle Snatches

8 BTN Push Press w/ Snatch Grip

8 Back Squats

8 Box Jumps

Strength – Performance

Metcon (Weight)

EMOM x 7 MINUTES*

1 Hang Power Snatch

+

1 Overhead Squat

*Start Light and build to Moderate.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EMOM x 7 MINUTES*

1 Hang Power Snatch

+

1 Back Squat

*Start Light and build to Moderate.

(Score is Weight)

Workout – Performance

“DAD DAYS OF SUMMER” (Time)

5 ROUNDS FOR TIME
15 Box Jumps (24/20)
10 Hang Power Snatch (115/75)
5 Overhead Squats

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

“DAD DAYS OF SUMMER (FITNESS)” (Time)

5 ROUNDS FOR TIME
15 Box Jumps (20)
10 Hang Power Snatch (75/55)
5 Back Squat

(Score is Time)

KG BB: (35/25)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 15 Empty Barbell Curls

MIN 2 – :45 Box Prayer Stretch

MIN 3 – :45 Feet Elevated Glute Bridge-Ups

(No Measure)