CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

10 Arm Haulers

5/5 Moose Antlers

10 Scap Push-Ups + 10 Alt. Shoulder Taps

Into…

2 ROUNDS

100m Run

10 Push-Ups

10 Barbell Strict Press

Strength – All

Push Jerk (5×5 (60%)*)

*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no 1RM, complete sets at RPE 6.

(Score is Weight)

Week 2 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

200m Run

4 Shoulder To Overhead (185/135)

8 Ring Dips

(Score is Rounds + Reps)

KG BB: (85/60)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

200m Run

4 Shoulder To Overhead (135/95)

8 Hand Release Push-Ups

(Score is Rounds + Reps)

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Arm Haulers

5 Kang Squats

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)