CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

200m Run

10 Scap Pull-Ups → 10 Kip Swings

10 Tuck-Ups → 10 V-Ups

10 Air Squats → 10 BB Front Squats

Into…

SKILL SPECIFIC WARM-UP

8 Kipping Knee Raises

5 Clean Deadlifts

5 Hang Muscle Cleans

10 Elbow Punches

8 Toes to Bar/Toes to Something

Strength – All

ON A 10:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy Complex…

1 Power Clean

+

2 Hang Cleans*

*Option for Squat or Power.

(Score is Weight)

Workout – Performance

EVERY 4:00 x 4 SETS (AMRAP – Reps)

400m Run

15 Toes to Bar

Max Power Cleans (165/115) w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Power Cleans)

KG BB: (75/52.5)

Workout – Fitness

EVERY 4:00 x 4 SETS (AMRAP – Reps)

400m Run

15 Toes to Something

Max Power Cleans (115/75) w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Power Cleans)

KG BB: (52.5/35)

Partner Workout Option

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

AMRAP x 20 MINUTES

400m Run

30 Toes to Bar or Something

20 Power Cleans (Athlete Choice)

*P1 & P2 will complete the 400m Run together. The other two movements will be split as needed. P1 works while P2 rests.

(Score is Rounds + Reps)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

200m Cool Down Walk

10 Cat/Cows

:30/:30 Side Plank

-Rest as Needed b/t Sets-

(No Measure)