CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS – GENERAL WARM-UP

6 Scap Pull-Ups

6 Kip Swings

6 Kang Squats

6 Alt. Box Step-Over*

Into…

2 ROUNDS – BARBELL SPECIFIC WARM-UP

7 Barbell RDL

7 Barbell Bent Over Row

7 Barbell Muscle Clean

10 Alt. Back Rack Elbow Punches

*On the 2nd round, switch to Alt. Box Jump Overs

Strength – All

Power Clean (ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean
)

(Score is Weight)

Workout of the Week – Performance

“SUPERSONIC” (Time)

20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

(Score is Time)

KG BB: (90/65)

Workout of the Week – Fitness

“SUPERSONIC (FITNESS)” (Time)

20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*

*Option for Jumping C2B Pull-Ups

(Score is Time)

KG BB: (65/45)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1 Power Clean (Athlete Choice)

2 Box Jump Overs (Athlete Choice)

3 Chest to Bars or Pull-Ups

*P1 completes a full round while P2 rests. Once a full round is completed partners switch.

(Score is Rounds + Reps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)