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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

TABATA BIKE – 8 ROUNDS (:20 on / :10 off)

Increasing Bike Effort

Into..

AMRAP 4 MINUTES

4 Up-Downs

4 Squat Jumps

4 Barbell Deadlifts

4 Barbell Hang High Pulls

Strength – Performance

Metcon (Weight)

EVERY 1:30 x 5 SETS*

2 Hang Power Clean

+

1 Hang Squat Clean

*Start Light-Moderate and end Moderate-Heavy.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EVERY 1:30 x 5 SETS*

3 Hang Power Cleans

*Start Light-Moderate and end Moderate-Heavy.

(Score is Weight)

Workout – Performance

Metcon (Time)

4 SETS EACH FOR TIME

15/12 Cal Bike

7 Hang Squat Cleans (135/95)

15/12 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

Workout – Fitness

Metcon (Time)

4 SETS EACH FOR TIME

12/10 Cal Bike

7 Hang Power Cleans (115/75)

12/10 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)