CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

8 Groiners + Twist

8 Air Squat w/ :01 Pause at the bottom

8 Wall Ball Push Press

8 Barbell Deadlifts

16 Alt. Elbow Punches

Strength

Metcon (4 Rounds for weight)

4 SETS*

1 Clean

+

1 Hang Squat Clean

-Rest As Needed b/t Sets-

*Start Moderate and build to heavy. Clean can be Power or Squat.

(Score is Weight)

Week 6 of 9

Workout

Metcon (Time)

ON A 15:00 RUNNING CLOCK…

Complete as much of the work as possible…*

150 Wall Balls (20/14)|(14/10)

75 Hang Power Cleans (115/75)|(75/55)

*Partition as needed. If you do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.

(Score is Time)

KG WB: (9/6)|(6/5)

KG BB: (52.5/35)|(35/25)