CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2:00 PVC Passes & Around the Worlds

Into…

2-3 SETS BARBELL WARM-UP

10/10 Elbow Punches

10 Behind the Neck Presses

10 High Bar Back Squats

10 Good Morning

10 Dip + Hold + Stands (Barbell in the Front Rack)

-Quick Rest b/t Sets-

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

2 Push Press

+

1 Push Jerk

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

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

5 Shoulder To Overhead (135/95)|(95/65)*

30 Double Unders

-Rest 1:30-

AMRAP x 6 MINUTES

5 Shoulder To Overhead

30 Double Unders

15 Wall Balls (20/14)|(14/10)

-Rest 1:30-

AMRAP x 8 MINUTES

5 Shoulder To Overhead

30 Double Unders

15 Wall Balls

10 Burpees

*Option for athletes to go ‘heavy’ with 155/105 or 185/135.

(Score is Total Rounds + Reps)

KB BB:(60/42.5)|(42.5/30)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 6 MINUTES*

5 Shoulder To Overhead (Athlete Choice)

20 Double Unders

*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 8 MINUTES*

5 Shoulder To Overhead

20 Double Unders

10 Wall Balls (20/14)|(14/10)

*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 10 MINUTES*

5 Shoulder To Overhead

20 Double Unders

10 Wall Balls

5 Burpees

*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.

(Score is Total Reps)

KG WB: (9/6)|(6/5)