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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

8 Good Mornings

8 Scap Pull Ups

8 Ring Rows

8 PVC Pass Throughs

Into…

2 Rounds

200m Run

6 Clean Deadlift

6 Clean High Pull

6 BTN Snatch Grip Push Press

6 Kip Swings

Strength – All

EMOM x 8 MINUTES (Weight)

MIN 1 – 1 Power Clean + 2 Hang Power Cleans

MIN 2 – 1 Power Snatch + 2 Hang Power Snatches

*Start Light and build slightly past Workout Weight.

(Score is Weight)

Workout – Performance

Viola (AMRAP – Rounds)

AMRAP in 20 minutes

400 meter Run

11 Power Snatches (95/65 lb)

17 Pull-Ups

13 Power Cleans (95/65 lb)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here
KG BB: (42.5/30)

Workout – Fitness

“VIOLA (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

11 Power Snatches (65/45)

17 Pull-Ups

13 Power Cleans

(Score is Rounds + Reps)

KG BB: (30/20)

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Partner Workout Option

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

AMRAP x 20 MINUTES

10 Power Snatches (Athlete Choice)

15 Pull-Ups

10 Power Cleans

*P1 works while P2 completes a 400m Run. Once P2 is back P1 will complete a 400m Run and P2 will pick up where P1 left off.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)