CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

:30 Row (Increase Pace)

8 Slow Kang Squats

8 PVC Pass Thrus or Alt. Around the Worlds

8 Med. Ball Push Press to Target

Strength – Performance

ON A 12:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy Complex

1 Power Snatch

+

2 Overhead Squats

+

1 Hang Squat Snatch

(Score is Weight)

Strength – Fitness

ON A 12:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy Complex

1 Power Clean

+

2 Front Squats

+

1 Hang Squat Clean

(Score is Weight)

Workout – Performance

2 ROUNDS FOR TIME (Time)

1000/800m Row

50 Wall Balls (20/14)

30 Hang Power Snatches (95/65)

(Score is Time)

KG WB: (9/6)

KG BB: (42.5/30)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

750/600m Row

40 Wall Balls (14/10)

30 Hang Power Cleans (95/65)

(Score is Time)

KB WB: (6/5)

KG BB: (42.5/30)

Partner Workout Option

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

AMRAP x 20 MINUTES*

500/400m Row

40 Wall Balls (Athlete Choice)

30 Hang Power Snatches or Cleans (Athlete Choice)

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

(Score is Rounds + Reps)

Optional Cool Down – All

6-8 MINUTES EMPTY BARBELL SMASHING… (No Measure)

Quads

Pecs

Triceps (barbell on rig)

Hamstrings (barbell on rig)

(No Measure)