CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

6 Cat Cow

8 Clean Deadlifts

10 Elbow Punches

:20 Dead Hang

Into…

1 ROUND

6 Hang Muscle Cleans

8 Box Step Overs

10 Scap Pull Ups

12 Ring Rows

Into…

1 ROUND

6 Hang Power Cleans

8 Box Jump Overs

6 Kip Swings + 6 Dynamic Kip Swings

Workout – Performance

“SUPERSONIC” (Time)

20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

(Score is Time)

KG BB: (90/65)

Workout – Fitness

“SUPERSONIC (FITNESS)” (Time)

20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*

*Option for Jumping C2B Pull-Ups

(Score is Time)

KG BB: (65/45)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

1 Power Clean (Athlete Choice)

2 Box Jump Overs (Athlete Choice)

3 Chest to Bar Pull-Ups

*P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.

(Score is Rounds + Reps)

Post-Workout Strength – All

ON A 10:00 RUNNING CLOCK… (Weight)

Build to a Heavy Complex…

1 Clean*

+

1 Hang Clean*

*Option for Squat or Power.

(Score is Weight)