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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP

*While 1 athlete works, the second athlete should perform any mobility exercises needed to put them in the best position to perform

BUY-IN…

40 Cal Row*

*Switch every 10 cals. While P1 rows, P2 should perform Slow Air Squats or Kang Squats…40 cals total as a team.

Then Into…

2 SETS EACH…

7 Slow Deadlifts

7 Hang Power Cleans

10 Alt. Elbow Punches

5 Power Cleans (from mid-shin)

*While P1 is performing the Barbell set, P2 should perform 10 Wall Balls and 10 Kip Swings (in set 2 perform TTB or Pull-Ups) then rest before grabbing the Barbell.

**In the second set, athletes should add light weight to the barbell and prep for the barbell Power Clean.

Workout – Performance

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

Workout – Fitness

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb