Announcements

Got a friend home for Christmas break or a Teen? Get them to throwdown with you for only 50$ for their break.

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

6 PVC Pass Thru + Lunge

6 Scarecrow Snatch*

8 Kip Swings

Into…

1-2 ROUNDS (Time Permitting)

6 Snatch Grip Deadlifts

6 Upright Rows

6 Hang High Pulls

6 Hang Muscle Snatches

*Pull PVC up until elbows cannot get any higher. They quickly turn over and punch the PVC overhead. Trace the same path on the way down.

Strength

Power Snatch (EMOM x 8 MINUTES
3 TNG Power Snatches*)

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

1-2-3-4-5-6-7-8-9-10

Power Snatches (95/65)|(65/45)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

*Complete a 100m Run after Each Full Round.

(Score is Time)

KG BB: (42.5/30)|(30/20)

()

Cool Down

Metcon (No Measure)

FOR RECOVERY

2:00 EZ Cardio

:45/:45 Hurdler Stretch

:45/:45 Groiner Stretch

1:00 Child’s Pose

-Rest As Needed b/t Sets-

(No Measure)