CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND FOR QUALITY

10 PVC Pass Thrus

10 Slow Arm Haulers

8 Alt. Groiner w/ Thoracic Twist

8 Push-Up to Pike

5 Slow Air Squats + 5 Jumping Air Squats

Into…

AMRAP x 5-6 MINUTES (Time Permitting)

5 WB Thrusters

5 Burpees

10 PVC Overhead Squats

10 Slow Deadbugs

Strength – All

EMOM x 7 MINUTES* (Weight)

1 Power Snatch

+

2 Hang Squat Snatch**

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

**Option for Deep Power.

(Score is Weight)

Workout – Performance

“LEGENDS OF THE HIDDEN TEMPLE” (Time)

4 SETS

21 Wall Balls (20/14)

15 Burpees Over Bar

9 Hang Squat Snatches*

-Rest 2:00 b/t Sets-

*BB Weights:

SET 1: (95/65)

SET 2: (115/75)

SET 3: (135/95)

SET 4: (155/105)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)

Workout – Fitness

“LEGENDS OF THE HIDDEN TEMPLE (FITNESS)” (Time)

4 SETS

15 Wall Balls (14/10)

12 Burpees

9 Hang Power Snatches*

-Rest 2:00 b/t Sets-

*BB Weights:

SET 1: (75/55)

SET 2: (95/65)

SET 3: (115/75)

SET 4: (135/95)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

KG BB1: (35/25)

KG BB2: (42.5/30)

KG BB3: (52.5/35)

KG BB4: (60/42.5)

Partner Workout Option

IN TEAMS OF 2… (Time)

3 ROUNDS FOR TIME*

60 Wall Balls (Athlete Choice)

50 Burpees Over Bar

Hang Snatches (Athlete Choice)**

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

**Option for Power or Squat.

R1 = 40 Reps @ Light

R2 = 30 Reps @ Light-Mod

R3 = 20 Reps @ Moderate.

(Score is Time)

Optional Cool Down

EMOM x 9 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Calf + Tib Raises

*Feet on ground.

(No Measure)