Announcements

Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Box Step-Overs

10 PVC Pass Thru

10 Air Squats

:20 Hollow Hold

Into…

1 ROUND

10 Half Box Jumps

10 PVC BTN Strict Press

10 PVC OHS

:20 Hollow Rocks

100m Run

Into…

1 ROUND

10 Box Jump Overs

10 PVC BTN Push Press

10 Alligator Rocks

100m Run

Strength

Power Snatch (ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep TNG Power Snatch)

(Score is Weight)

Workout

“COUNTDOWN” (Time)

FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)|(95/65)

*After each full round complete a 100m Run. The workout ends with a 100m Run.

(Score is Time)

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

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

10-9-8-7-6-5-4-3-2-1

Box Jump Overs (24/20)

Toes to Bar

Power Snatch (135/95)|(95/65)

*After each full round complete a 100m Run.

**P1 works while P2 Rests. Split work as needed. Both Partners run together each time. Once the final round of 1/1/100m is completed start back at the beginning. Each 100m run counts as 1 rep.

(Score is Total Reps)

KG BB: (60/42.5)|(42.5/30)