CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

10 Toe Touch Jumping Jacks

5/5 Groiner w/twist

5 Bootstrappers

10 Slow Air Squats

5 Push Up to Down Dog

10 Alt Piked Toe Taps

10 Walk the Dog

Into…

2 ROUNDS

50 Single Unders*

7 Clean Grip Deadlift

7 Muscle Cleans**

7 Front Squats

7 Strict Press***

*Round 2: 30 Double Unders

**Round 2: Hang Power Cleans

***Round 2: Push Press

Strength – All

Clean and Jerk (EMOM x 10 MINUTES

1 Clean & Jerk*)

*Start Moderate and end at or above Workout Weight. Option for Squat or Power.

(Score is Weight)

Workout – Performance

10 ROUNDS FOR TIME (Time)

2 Clean & Jerks (225/155)

30 Double Unders

(Score is Time)

KG BB: (100/70)

Workout – Fitness

10 ROUNDS FOR TIME (Time)

2 Clean & Jerks (155/105)

60 Single Unders

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down – All

AMRAP x 6 MINUTES (No Measure)

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (Option to Hold Barbell)

(No Measure)