CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES*

:30 Row

35 Single Unders

6 Alt. Box Step Overs

6 Push-Ups to Pike

*At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold or Pike Hold

Quick Rest Then Into…

1-2 ROUNDS (TIME PERMITTING)

6 Snatch Grip Deadlift

6 Snatch Grip Hang High Pulls

6 Muscle Snatches

6 BTN Snatch Grip Push Jerk

Strength – All

EMOM x 8 MINUTES* (Weight)

1 Hang Snatch

+

1 Snatch

*Start Mod-Light and build to Mod-Heavy. Option for Squat or Power.

(Score is Weight)

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Reps)

70 Double Unders

60/50 Cal Row

50 Box Jump Overs (24/20)

40 Handstand Push-Ups

30 Power Snatches (95/65)

(Score is Reps)

KG BB: (42.5/30)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Reps)

140 Single Unders

50/40 Cal Row

40 Box Jump Overs (20)

30 DB Push Press (35/20)

30 Power Snatches (65/45)

(Score is Reps)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Reps)

AMRAP x 16 MINUTES*

100 Double Unders

60/50 Cal Row

50 Box Jump Overs (Athlete Choice)

40 Handstand Push-Ups or DB Push Press

30 Power Snatches (Athlete Choice)

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

(Score is Reps)

Optional Finisher – All

FOR QUALITY (No Measure)

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 5 — “Chad” Extra Credit

(No Measure)