CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS (GENERAL WARM-UP)

12 Scap Push-Ups

6 Tempo Push-Ups (1111)

12 Alt Groiners

6 Tempo Air Squats (1211)

Into…

2-3 ROUNDS (BARBELL SPECIFIC WARM-UP)

7 Barbell RDLs

7 Barbell Deadlifts

7 Barbell High Pulls

7 Hang Muscle Cleans

Strength – All

Power Clean (ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep TNG Power Clean)

(Score is Weight)

Workout – Performance

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
KG BB: (60/42.5)

Workout – Fitness

“THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)