CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Shoulder Taps + 5 Push-Ups

8 PVC Pass Through

6 Groiner + Twist

Into…

1 ROUND

5 PVC Hang Muscle Snatch

5 PVC Back Squat

5 Kip Swings

5 Ring Rows

Into…

1 ROUND

5 PVC Snatch Grip Push Jerk

5 PVC OHS

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Strength – All

EMOM x 8 MINUTES* (Weight)

MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**

MIN 2 – 3-5 Reps of Gymnastics Pulling Skill

*Start light and build slightly past workout weight. Complex is meant to be unbroken.

**Option for Hang Power + Deep Power Snatch

**Gymnastics Pulling Options…

Pull-Ups

Chest to Bars

Jumping Ring Muscle-Up

(Score is Weight)

Workout – Performance

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“AMANDA (FITNESS)” (Time)

FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)

*Chest to Bar Optional.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Alt. 90-90 Hip Rotations

MIN 2 – :45 Banded Ws

MIN 3 – :45 EZ Walk

(No Measure)