CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Mod Row

10 Good Mornings (BW or BB)

8 Med Ball Front Squats

6 Seated Med Ball Strict Press

Into…

AMRAP x 4 MINUTES

:30 Hard Row

10 Barbell Jefferson Curls

8 Med Ball Thrusters

6 Piked Push-Ups

Strength – All

Deadlift (8-8-8-8*)

*Start Light-Moderate and build to Moderate+.

Week 2 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
(Score is Rounds + Reps)

KG BB: (100/70)

KG WB: (9/6)

NOTE: W.O.W. this our pick for epic workout of the week! Last seen 02/10/2022. Also was 17.4.

Partner Workout Option – Performance

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

60 Deadlifts (225/155)

60 Wall Balls (20/14)

60 Cal Row

60 Handstand Push-Ups

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

(Score is Rounds + Reps)

KG BB: (100/70)

KG WB: (9/6)

Workout – Fitness

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups
(Score is Rounds + Reps)

KG BB: (60/42.5)

KB WB: (9/5)

NOTE: W.O.W. this our pick for epic workout of the week! Last seen 02/10/2022. Also was 17.4.

Partner Workout Option – Fitness

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

60 Deadlifts (135/95)

60 Wall Balls (20/10)

60 Cal Row

60 Hand Release Push-Up

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

(Score is Rounds + Reps)

KG BB: (60/42.5)

KB WB: (9/5)