CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
8/6 Cal Row
6 Jefferson Curls
6 High Hang High Pulls
6 Strict Press (Elbow Punches as needed)
6 Alt. Groiners
6 Supermans
Into…
2 ROUNDS
8/6 Cal Row
6 Clean Deadlifts
6 High Hang Muscle Cleans
6 Push Press
6 Cat Cows
6 Hollow Rocks
Strength – All
EVERY 1:30 x 5 SETS* (Weight)
1 Hang Clean**
+
1 Clean**
+
1 Shoulder to Overhead
*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat.
(Score is Weight)
Workout – Performance
EVERY 3:00 x 5 SETS (AMRAP – Reps)
20/15 Cal Row
10 Toes to Bar
Max Power Clean to Overhead (Athlete Choice) w/ Time Remaining
Barbell Options…
155/105
185/135
205/145
-Rest 1:30 b/t Sets-
(Score is Total Clean to Overhead Reps)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
Workout – Fitness
EVERY 3:00 x 5 SETS (AMRAP – Reps)
15/12 Cal Row
10 Toes to Something
Max Power Clean to Overhead (Athlete Choice) w/ Time Remaining
Barbell Options…
115/75
135/95
155/105
-Rest 1:30 b/t Sets-
(Score is Total Clean to Overhead Reps)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
AMRAP x 20 MINUTES
15/12 Cal Row
10 Toes to Bar
*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.
(Score is Total Clean to Overhead Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)