CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

100m Run

8 Up Downs

6 Jumping Squats

4 Inch Worms

into…

SPECIFIC WARM-UP

2 ROUNDS

5 Clean Deadlifts

5 High Hang High Pull

10 Elbow Punches

10 Strict Presses

Strength – All

Clean and Jerk (EMOM x 8 MINUTES

1 Power Clean & Jerk*)

*Start Mod-Light and Build to Workout Weight.

(Score is Weight)

Workout – Performance

20 ROUNDS FOR TIME (Time)

1 Power Clean & Jerk (225/155)

3 Strict Handstand Push-Ups

(Score is Time)

KG BB: (100/70)

Workout – Fitness

20 ROUNDS FOR TIME (Time)

1 Power Clean & Jerk (155/105)

3 DB Strict Press (Athlete Choice)

(Score is Time)

KG BB: (70/47.5)

Partner Workout Option

IN TEAMS OF 2… (Time)

40 ROUNDS FOR TIME*

1 Power Clean & Jerk (Athlete Choice)

3 Strict Handstand Push-Ups or DB Strict Press

*P1 completes a full round while P2 rests. Once a round is completed, partners switch.

(Score is Time)

Optional Cool Down – All

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)