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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Cat Cows

10 Alt. Groiners

10 Push-Up to Pike

Into…

2-3 ROUNDS (Time Permitting)

5 Up-Downs Over Bar

5 Barbell RDL

5 Barbell High Pulls

5 Barbell Cuban Press

Strength

Clean and Jerk (ON A 15:00 RUNNING CLOCK…
Build to a 1-Rep Heavy*)

*Build up to and slightly past workout weight.

(Score is Weight)

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Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Last Seen: 7/26/2022