Announcements

Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Single Unders

10/10 Split Squats

5 Hang Muscle Clean

10 Elbow Punches

Into…

2 ROUNDS

:30 Jump Rope Practice*

3 Hang Power Clean

6 Alt. Lunges + 6 Squats**

*RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + Double Under

**RD1 Perform bodyweight; RD2: Perform Front Rack Lunge (Option to perform the squats with from Back Rack)

Strength – All

Front Squat (4×6*)

*Option to do High-Bar Back Squat

Keep weight Moderate across all sets.

(Score is Weight)

Week 2 of 8 Oly Cycle

Workout – Performance

Metcon (Time)

4 SETS

10-8-6

Front Rack Alt. Lunges (115/75)

50-40-30

Double Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

4 SETS

9-7-5

Front Rack Alt. Lunges (75/55)

60-50-40

Single Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (35/25)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Elevated Calf Raises w/:02 pause in bottom

1:00/1:00 Calf Smash

-Rest as Needed b/t Sets-

(No Measure)