CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Tib Raises (back against the wall)

8 Alt. Groiner + Hamstring Stretch w/Twist*

6 Burpee Broad Jumps

100m Jog

Into…

2 ROUNDS

10 Alt. DB Deadlift

8/8 SA DB Strict Press → 8/8 SA DB Push Press

6 Alt. DB Hang Muscle Clean

100m Jog

Workout – Performance

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

5 DB Devils Clean (50/35)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

-Rest 3:00 b/t P1 & P2-

Part 2. (Time)

3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

5 DB Devils Clean (35/20)

10 DB Push Press

200m Run

*Use DBL DBs for Part 1.

(Score is Rounds + Reps)

-Rest 3:00 b/t P1 & P2-

Part 2. (Time)

3 ROUNDS FOR TIME*

10 Alt. DB Devils Clean

7/7 Single Arm DB Push Press

200m Run

*Use single DB for Part 2.

(Score is Time)

KG DB: (15/10)

Finisher

FOR QUALITY (No Measure)

30-20-10

Banded Pull-Aparts

Banded Good Mornings

(No Measure)