CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

100m Run

10 Box Jump Prep*

10 Squat Prep**

5 High Hang Muscle Clean

*10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights)

**10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air Squats

Strength – All

ON A 15:00 RUNNING CLOCK… (Weight)

Build to a Heavy Complex…

1 Hang Power Clean

+

2 Front Squat

+

1 Hang Squat Clean

(Score is Weight)

Workout – Performance

FOR TIME (Time)

800m Run

50 Box Jump Overs (24/20)

25 Hang Power Cleans (155/105)

400m Run

30 Box Jump Overs (30/24)

15 Hang Cleans (185/135)*

*Option for Squat or Power.

(Score is Time)

KG BB1: (70/47.5)

KG BB2: (85/60)

Workout – Fitness

FOR TIME (Time)

800m Run

40 Box Jump Overs (20)

20 Hang Power Cleans (115/75)

400m Run

20 Box Jump Overs (24/20)

10 Hang Cleans (135/95)*

*Option for Squat or Power.

(Score is Time)

KG BB1: (52.5/35)

KG BB2: (60/42.5)

Partner Workout Option

IN TEAMS OF 2… (Time)

2 ROUNDS FOR TIME

800m Run

80 Box Jump Overs (Athlete Choice)

40 Hang Cleans (Athlete Choice)**

*Partners will run together. All other work will be split as needed with P1 working and P2 resting.

**Option for Power or Squat.

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Box Elevated Pigeon Pose

-Rest as Needed b/t Sets-

(No Measure)