CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

15 Toe Touch + Jumping Jack

10 Banded High Pulls

8 PVC Pass Thrus

6 PVC Overhead Jumping Squats

4 Scap Pull-Ups

Into…

2 ROUNDS

30 Mountain Climbers*

10 Banded Lat PushDowns

8 PVC Scarecrow Snatches

6 PVC Behind the Neck Push Jerks

4 Bar or Ring Kip Swings

*2nd Round: 30 Crossbody Mountain Climbers

Strength – All

Power Snatch (ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep TNG Power Snatch

)

(Score is Weight)

Workout – Performance

AMRAP x 8 MINUTES (AMRAP – Reps)

2-4-6 and so on…

Power Snatches (95/65)*

*Complete 2 Ring Muscle-Ups after every full set.

(Score is Total Reps of Both Movements)

KG BB: (42.5/30)

Workout – Fitness

AMRAP x 8 MINUTES (AMRAP – Reps)

2-4-6 and so on…

Power Snatches (65/45)*

*Complete 2 Chest to Bar Pull-Ups after every full set.

(Score is Total Reps of Both Movements)

KG BB: (30/20)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)