CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Burpees

6 Alt. Lunges

8 Glute Bridge-Ups

Into…

1-2 ROUNDS (Time Permitting)

6 Clean Deadlifts

6 Hang High Pulls

6 Hang Muscle Clean + Elbow Punches

4 Clean Drop Drills*

*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Power Clean

+

2 Hang Power Cleans

*Start Light and build past workout weight.

(Score is Weight)

Workout

()

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)
Last Seen: 3/15/2022