CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Immediately into…

3 SETS (W/ Empty Barbell)

5 Clean Deadlifts

5 Slow Goodmornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Strength

Metcon (Weight)

EMOM x 10 MINUTES

3 Hang Power Cleans*

*Start moderate and build to heavy. Build every other set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

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

30 Double Unders*

Immediately Into…

800m Run

(Score is Time)

*Option for “Unbroken” Double Unders

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

800m Team Run

Immediately Into…

10 ROUNDS

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

30 Double Unders*

Immediately Into…

800m Team Run

(Score is Time)

*Option for “Unbroken” Double Unders

**Runs performed together. You go, I go format for the Rounds. P2 Rests while P1 works.

KG BB: (50/35)|(35/25)