CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

10 min CAP for Warm UP

1 ROUNDS

6 Inch Worms

6 Bootstrappers

6 Coassak Squat

6 Alt. Groiners

6 Kang Squat

Into…

2 ROUNDS

100 m run

15 air squat

into…

1 rounds

100 m run

15 Back Squat 45/35

into…

5 min

to Build to workout weight

Strength – All

EVERY 1:30 x 5 SETS* (Weight)

1 Hang Clean**

+

1 Clean**

+

1 Shoulder to Overhead

*Start Light-Moderate and end Moderate-Heavy.

**Option for Power or Squat.

(Score is Weight)

Workout – Performance

40 MIN CAP

Manion (Time)

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

Workout – Fitness

40 MIN CAP

Manion (Fitness) (Time)

7 rounds for time:

400-m run

29 back squats (95/65 lb)

Workout Beginner

40 Min CAP

Beginner

7 rounds for time:

200-m run

15 back squats (35/45 lb)