CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row (RPE 5-6)

10 Up-Downs

6/6 Staggered Stance Good Mornings

10 Lateral Jumps

5 Cat/Cows

Into…

2 ROUNDS

:40 Row (RPE 7-8)

6 Burpees w/ Lateral Hop

8 Empty BB RDL*

8 BB Upright Rows**

*RND 2 complete 8 Empty BB Deadlifts.

**RND 2 complete 8 BB High Hang High Pulls

Strength – All

EVERY 1:30 x 6 SETS* (Weight)

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

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

(Score is Weight)

Hero Partner Workout – Performance

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.

Hero Workout – Solo Performance Option

AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (70/47.5)

Hero Partner Workout – Fitness

“LAURA (FITNESS)” (AMRAP – Rounds and Reps)

IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)

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

(Score is Rounds + Reps)

KG BB: (52.5/35)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Hero Workout – Solo Fitness Option

AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

10 Burpees

5 Power Cleans (115/75)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down – All

2-3 ROUNDS FOR QUALITY (No Measure)

1:00 Nasal Breathing EZ Row

1:00/1:00 Hamstring Barbell Smash or Foam Roll

1:00 Cat/Cow

(No Measure)