CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

3 ROUNDS

10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*

10 Clean Deadlifts + High Pulls

20 Elbow Punches

10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar*

*Round 2 perform Burpees & Knees to Chest.

*Round 3 perform Burpees Over Bar & Toes to Something/ Toes to Bar

Strength

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Clean and Jerk (EVERY 1:30 x 10 SETS
2 Clean & Jerk*)

*Start Moderate and build to something Heavy. Clean can be either Squat or Power.

(Score is Weight)

Week 7 of 9

Workout

“CALIFORNIA DREAMIN” (Time)

20 ROUNDS FOR TIME

1 Power Clean & Jerk (185/135)|(135/95)

2 Burpees Over Bar

3 Toes to Bar

(Score is Time)

KG BB: (85/60)|(60/42.5)
Last Seen: 6/4/2022 (Remix of the Classic “California Lovin”)