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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

2-4-6-and so on…

Step-Ups (Athlete Choice)

Burpees or Up-Downs

Ring Rows

Into…

1 ROUND

8 Box Jumps w/ Step-Down

8 Scap Pull-Ups

8 Kip Swings

8 Clean Deadlifts

Strength – Performance

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 1-2 Bar Muscle-Ups

*Start moderate and build up to and possibly past workout weight.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1-2 Power Cleans*

MIN 2 – 2-3 Pull-Ups

*Start light and build up to and possibly past workout weight.

(Score is Weight)

Workout – Performance

Metcon (Time)

15 ROUNDS FOR TIME

3 Bar Muscle-Ups*

2 Box Jumps (30/24)

1 Power Clean (205/145)

*2 Ring Muscle-Ups Optional.

(Score is Time)

KG BB: (90/65)

Workout – Fitness

Metcon (Time)

12 ROUNDS FOR TIME

6 Pull-Ups*

4 Box Jumps (24/20)

2 Power Clean (155/105)

*4 Chest to Bar Pull-Ups Optional.

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS

5 Up Dog to Down Dog

:30 Reverse Plank Hold

1:00 Scap/Spinal Lacrosse Ball Smash/Side*

*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

(No Measure)