CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

8 Slow Air Squats

8 Good Mornings (Barbell optional)

16 Mountain Climbers

Into

3 ROUNDS

5 High Jumps

5 Barbell High Pulls

5/5 Elbow Punches

Skill

Metcon (Weight)

EMOM x 10 MINUTES*

1 Hang Power Clean w/ :02 Pause at Parallel + Front Squat**

+

1 Hang Squat Clean

*Start Light and build to Moderate.

**Athlete will pause in the catch and then finish the Front Squat from the catch.

(Score is Weight)

Workout

“LITTLE BEAR” (Weight)

EVERY :30 x 15 MINUTES

2 Power Clean (185/135)|(135/95)

(Score is Weight)