CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

2 ROUNDS

6 Alt. Groiners on Box

4 Jefferson Curls

6 Kang Squats

Into…

2 ROUNDS

6 Vertical Jumps

4 Cat/Cows

6 Hang High Pulls w/Empty Barbell

Into…

2 ROUNDS

6 Alt. Step-Ups + 6 Box Jumps

4/4 Moose Antlers

6 Cuban Presses w/Empty Barbell

Strength – All

Metcon (Weight)

5 SETS

1 Clean Deadlift

+

1 Hang Power Clean

+

2 Shoulder to Overhead

*Start Light and Build to Moderate.

-Rest As Needed b/t Sets-

Week 2 of 7 (Oly Cycle)

(Score is Weight)

Workout – All

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

2-4-6-and so on…

Hang Power Clean + Overhead (95/65)

Box Jumps (24/20)

-Rest 1:30 b/t Sets-

*Reset to 2/2 at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (42.5/30)

Optional Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

30 Single DB Crush Curls

10/10 DB Around the Worlds

30 Single DB Floor Press

-Rest as Needed b/t Sets-

(No Measure)