CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

12 Toe Touch Jumping Jacks

12 Alt Plank to Pike Toe Taps

12 Alt Groiner W/ Twist

12 Good Mornings

12 Alt Scorpion Twists

Into…

2-3 ROUNDS

7 Snatch Grip RDL

7 Elbow Punches

7 BTN Snatch Grip Push Press

7 Kip Swings

7 Ring Rows

7 Up-Downs

Strength – All

EMOM x 6 MINUTES (Weight)

1 Power Snatch

+

1 Hang Snatch*

Option for Squat or Power.

(Score is Weight)

Workout – Performance

FOR TIME (Time)

10 Power Snatches (135/95)

12 Muscle-Ups*

20 Hang Power Snatches (115/75)

10 Muscle-Ups*

30 Hang Power Snatch (75/55)

8 Muscle-Ups*

*Option for Bar or Ring.

(Score is Time)

KG BB1: (60/42.5)

KG BB2: (52.5/35)

KG BB3: (35/25)

Workout – Fitness

FOR TIME (Time)

10 Power Snatches (95/65)

20 Up-Down Pull-Ups

20 Hang Power Snatches (75/55)

16 Up-Down Pull-Ups

30 Hang Power Snatch (45/35)

12 Up-Down Pull-Ups

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (35/25)

KG BB3: (20/15)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)