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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Step-Ups

10 Calf Raises into 10 Bunny Hops

6 Cat/ Cows

6 Elbow Punches

INTO…

AMRAP x 3 MINUTES

5 Clean Deadlifts

20 Single Unders

5 Box Jumps

Strength – All

Metcon (Weight)

EVERY 1:30 x 8 SETS*

1 Clean Deadlift

+

1 Pausing Power Clean**

+

1 Hang Power Clean

*Start Moderate and build to Mod-Heavy.

**Pause for :01 below the knee before completing the movement.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

5 Power Cleans (155/105)

50 Double Unders

5 Hang Power Cleans

25 Box Jumps (20)

-Rest 2:00 b/t Sets-

*Reset at beginning of AMRAP each new set.

(Score is Lowest Rounds + Reps)

KG BB: (70/47.5)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

5 Power Cleans (115/75)

75 Single Unders

5 Hang Power Cleans

20 Box Jumps (20)

-Rest 2:00 b/t Sets-

*Reset at beginning of AMRAP each new set.

(Score is Lowest Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

6 Inch Worms

6/6 Side Plank Rotations

12 Alt. Bird Dogs w/:02 Pause

-Rest as Needed b/t Sets-

(No Measure)