CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

2 ROUNDS

10 Up-Downs

6 PVC Snatch Grip Deadlift

6 PVC High Pulls

6 PVC Pass Thrus + Air Squat

Into…

1-2 ROUNDS (Time Permitting)

6 Burpees Over Bar

6 Barbell Snatch Grip Deadlift

6 Barbell High Pulls

6 Barbell Hang Muscle or Power Snatch

Strength

Snatch (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch)

(Score is Weight)

Week 9 of 9*

*NOTE: Extra credit…wear a costume, post your video, and tag @nc.fit

Workout

WITCH PLEASE (Time)

13 ROUNDS FOR TIME
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)
NOTE: New Benchmark.