Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Piked Toe Taps

10 PVC Pass Throughs

10 Air Squats

Into…

2 ROUNDS

8 Up-Downs

10 PVC Scarecrow Snatches*

10 PVC BTN Push Press

8 WB Front Squats**

*RND 2: Complete 10 PVC Muscle Snatch

**RND 2: Complete 8 WB Thrusters

Strength – Performance

ON A 20:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy Complex…

1 Hang Power Snatch

+

2 Squat Snatch

(Score is Weight)

Strength – Fitness

ON A 20:00 RUNNING CLOCK… (Weight)

Build to a Moderate Complex…

1 Hang Power Snatch

+

2 Power Snatch

(Score is Weight)

Workout – Performance

EVERY 2:00 x 4 SETS (AMRAP – Reps)

15 Hang Power Snatches (115/75)

Max Wall Balls (20/14) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Wall Balls)

KG BB: (52.5/35)

KG WB: (9/6)

Workout – Fitness

EVERY 2:00 x 4 SETS (AMRAP – Reps)

15 Hang Power Snatches (75/55)

Max Wall Balls (14/10) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Wall Balls)

KG BB: (35/25)

KG WB: (6/5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)