CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Groiners

10 Bootstrappers

10 Cossack Squats

5 Inch Worms

Into…

AMRAP x 5 MINUTES

10 Empty BB Cossack Squats

10 Kang Squats

10 Push-Up to Pike

Strength

Back Squat (1×6 / 1×6 / 1×6+)

BACK SQUAT

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

EVERY 4:00 x 5 SETS

15 Hang Power Cleans (115/75)|(75/55)

12 Front Squats

9 Strict Handstand Push-Ups

(Score is Slowest Time)