Announcements

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Join us for the Hero WOD Loredo as we do every year. See you there! 💪

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

QUICK RUNNING DRILLS*

Dynamic Knee Hug

Dynamic Hamstring Scoop

Toe Walk

Heel Walk

High Knees

Butt Kickers

*25ft out and back

Into…

AMRAP x 5 MINUTES

100m Run

6 Burpees

6 Barbell RDLs

6 High Hang Muscle Cleans

Strength – All

Power Clean (EMOM x 7 MINUTES

Build to a Heavy 2-Rep Power Clean*)

*Reps must be Touch and Go.

(Score is Weight)

Workout – Performance

3 ROUNDS FOR TIME (Time)

800m Run

20 Burpees to Target*

10 Power Cleans (185/135)

*Target is 6″ Above Standing Reach.

(Score is Time)

KG BB: (85/60)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

800m Run

20 Burpees

10 Power Clean (135/95)

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down – All

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

(No Measure)