CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Jumping Jacks

10 Barbell Deadlifts

10 Upright Rows

10 Tuck-Ups

Into…

2 ROUNDS

8 Scap Pull-ups / Scap Depressions

10 V-Ups

5 Tall Jumps

10-12 Alt. Elbow Punches

Strength – All

EMOM x 8 MINUTES (Weight)

1 Power Clean

+

2 Hang Power Clean

*Start Light and build to Moderate+.

(Score is Weight)

Workout – Performance

4 SETS (Time)

10 Toes to Bar

8 Hang Power Cleans*

6 Toes to Bar

4 Power Cleans

-Rest 2:00 b/t Sets-

*BB Weights:

SET 1: (115/75)

SET 2: (135/95)

SET 3: (155/105)

SET 4: (185/135)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

KG BB1: (52.5/35)

KG BB2: (60/42.5)

KG BB3: (70/47.5)

KG BB4: (85/60)

Workout – Fitness

4 SETS (Time)

10 Toes to Something

8 Hang Power Cleans*

6 Toes to Something

4 Power Cleans

-Rest 2:00 b/t Sets-

*BB Weights:

SET 1: (75/55)

SET 2: (95/65)

SET 3: (115/75)

SET 4: (135/95)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

KG BB1: (35/25)

KG BB2: (42.5/30)

KG BB3: (52.5/35)

KG BB4: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Zottman Curls

1:00 Lat Foam Roll

10 Banded Ws

-Rest as Needed b/t Sets-

(No Measure)