CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

6 PVC Pass-Thurs

10 Up-Downs

10 Ring Rows

8 Kip Swings

Into…

2 ROUNDS*

6 PVC Snatch Deadlifts

6 PVC Hang High Pulls

6 PVC Hang Muscle Snatches

6 PVC Hang Power Snatch

*Rounds 2 use Barbell

Strength

Metcon (Weight)

EVERY 1:30 x 8 SETS*

1 Power Snatch

+

2 Hang Power Snatch

*Start Light and build up to or past workout weight.

(Score is Weight)

Workout

Metcon (Time)

3 SETS

6-5-4

Power Snatches (115/75)|(75/55)

12-10-8

Chest to Bar Pull-Ups

-Rest 1:30 b/t Sets-

(Score is Total Time)

KG BB: (52.5/35)|(35/25)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

5 Power Snatches (115/75)|(75/55)

10 Chest to Bar Pull-Ups

*P1 works through a full round while P2 completes Max Cal Bike. Once P1 completes a full round partners switch.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)