CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:20 Single Unders

4 Inchworm + 3 Scap Push-Ups

6 Deadlifts

6 Upright Rows

12 Elbow Punches

Into…

1-2 ROUNDS (Time Permitting)

:20 Double Unders OR Single-Single-Doubles

8 Push-Ups

8 Ring Rows*

5 Hang Muscle Cleans

5 Hang Power Cleans

*Complete 8 Jumping Pull-Ups RND 2.

Strength – All

Power Clean (ON A 10:00 RUNNING CLOCK…

Build to a Mod-Heavy 3-Rep)

(Score is Weight)

Workout – Performance

“DAVID AND GOLIATH” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*
5 Chest to Bar Pull-Ups
10 Push-Ups
30 Double Unders

*Every 3 Rounds complete one of the following options…

2 Power Clean (225/155)
3 Power Clean (205/145)
4 Power Clean (185/135)

(Score is Rounds + Reps)

KG BB Option 1: (100/70)
KG BB Option 2: (90/65)
KG BB Option 3: (85/60)
*NOTE: W.O.W. this is our pick for epic workout of the week!

Workout – Fitness

“DAVID AND GOLIATH (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*
6 Jumping Pull-Ups
8 Push-Ups
50 Single Unders

*Every 3 Rounds complete one of the following options…

2 Power Clean (185/135)
3 Power Clean (155/105)
4 Power Clean (135/95)

(Score is Rounds + Reps)

KG BB Option 1: (85/60)
KG BB Option 2: (70/47.5)
KG BB Option 3: (60/42.5)
*NOTE: W.O.W. this is our pick for epic workout of the week!

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

50 Pull-Ups

10 Power Clean (Athlete Choice)**

75 Push-Ups

10 Power Clean

150 Double Unders

10 Power Clean

*P1 works while P2 rests. Split work as needed.

**Goal weight should be something challenging but doable for a smooth double for each athlete.

(Score is Rounds + Reps)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)