CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt. Groiners

10/10 Thoracic Rotations

Into…

AMRAP x 4 MINUTES

12 Alt. Cossack Squats

10 Alt. Samson Lunges

8 Squat Jumps*

*Trying to get a max height jump with each rep- reset before each rep

Strength

Back Squat (1×2 / 1×2 / 1×2+)

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

2 Hang Squat Cleans (155/105)|(115/75)

2 Push Jerks

2 Front Squats

*Complex must be completed without dropping the barbell. Rest remainder of each minute.

(No Measure)