CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

Coach B’s Junkyard Dog Warm-up!

Strength

Squat Clean (1×3)

ON A 8:00 RUNNING CLOCK…

Build to Squat Clean for the Workout

*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.