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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

OPTIONAL WU MOBILITY (4:00 CAP)

1 ROUND

5 Cat Cows

5/5 Moose Antlers

8 Alt. Lunge + PVC Pass Thrus

8 Behind the Neck PVC Strict Press

8 PVC Good Mornings

GENERAL WARM-UP

AMRAP x 4 MINUTES

4 Alt. Box Step-Ups

4 Alt. DB Deadlifts

4/4 Single Arm Russian DB Swing

Into…

AMRAP x 4 MINUTES

4 Box Jumps*

4 Alt. DB Hang Power Snatch

4 Ring Rows

*Option to complete Box Jump Overs after 2:00.

Workout – Performance

“MYMC 23.2 (A)” (Time)

1.) ON A 12:00 RUNNING CLOCK…
FOR TIME*
28-22-16-10
Box Jump Overs (24/20)
Pull-Ups
Alt. Hang DB Snatches (50/35)

(Score is Time)

*If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining…12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.

-Rest 1:00 b/t Part 1 & Part 2-

“MYMC 23.2 (B)” (Weight)

2.) ON A 7:00 RUNNING CLOCK…*
Build to Heaviest Complex of:

1 Hang Power Snatch
+
1 Power Snatch

*Bar can start loaded with first weight.

(Score is Weight)

Workout – Fitness

“MYMC 23.2 (FITNESS A)” (Time)

1.) ON A 12:00 RUNNING CLOCK…
FOR TIME*
28-22-16-10
Box Jump Overs (20)
Jumping Pull-Ups
Alt. Hang DB Snatches (35/20)

(Score is Time)

-Rest 1:00 b/t Part 1 & Part 2-

*If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining…12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.

“MYMC 23.2 (FITNESS B)” (Weight)

2.) ON A 7:00 RUNNING CLOCK…*
Build to Heaviest Complex of:

1 Hang Power Snatch
+
1 Power Snatch

*Bar can start loaded with first weight.

(Score is Weight)

Optional Cool Down

2 SETS FOR QUALITY (No Measure)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)