CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

50ft Shuttle Run

5 Burpees

Into…

1-2 ROUNDS (Time Permitting)

5 Clean Deadlifts

5 Clean Hang High Pulls

5 Hang Muscle Cleans + Elbow Punches

5 Strict Press

5 Push Press

Strength

Metcon (4 Rounds for weight)

4 SETS*

1 Power Clean

+

2 Split Jerk

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 6 of 9

Workout

Metcon (Time)

10 ROUNDS FOR TIME

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

5 Burpees Over Bar

100m Run

(Score is Time)

KG BB: (100/70)|(70/47.5)