CrossFit Mettle and Honor – CrossFit

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Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP (10:00 CAP)

1 ROUND (EACH)

P1: Cal Row (EZ)

P2: 10 Up-Downs +8 BB Deadlifts

Into…

1 ROUND (EACH)

P1: Cal Row (MOD)

P2: 8 Burpees + 8 BB Upright Rows

Into…

1 ROUND (EACH)

P1: Cal Row (MOD-HARD)

P2: 6 Burpee Tall Jumps + 8 Hang Muscle Cleans

Strength – All

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Partner Workout Option – Performance

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (70/47.5)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Partner Workout Option – Fitness

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

IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)

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

(Score is Rounds + Reps)

KG BB: (52.5/35)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Workout – Performance

Hero Workout Laura – Solo Version (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (70/47.5)

Optional Cool Down

Workout – Fitness

Hero Workout Laura (Fitness) – Solo Version (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees
5 Power Cleans (115/75)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (52.5/35)

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 EZ Row (keep SPM low)

MIN 2 – 10-15 Slow Banded Pull Aparts

MIN 3 – 7-10 Rower Pike Ups

(No Measure)