Announcements

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

10 PVC Pass Through

8 PVC Press From Half Squat*

4 Inch Worms

*1st Round Press from Front Rack, 2nd Round Snatch Grip Press from behind the Back.

Into…

1 ROUND

10 Up-Downs

6 BB Clean Deadlifts

10 BB Alt. Elbow Punches

6 BB Push Press

Into…

1 ROUND (Time Permitting)

6 Burpees

6 Snatch Deadlift

6 Hang Snatch High Pull

6 High Hang Muscle Snatch

Extended Warm-Up – All

EMOM x 8 MINUTES* (No Measure)

MIN 1 – 2-4 Power Snatches

MIN 2 – 2-4 Hang Clean & Jerks

*Start Light and build to workout weight or slightly past.

(No Measure)

Workout – Performance

“WITCH WAY?” (Time)

FOR TIME

10 Power Snatches (115/75)

20 Hang Clean & Overhead

30 Burpees

60/50 Cal Row

30 Burpees

20 Hang Clean & Overhead

10 Power Snatches

(Score is Time) KG BB: (52.5/35)

Workout – Fitness

“WITCH WAY? (FITNESS)” (Time)

FOR TIME

10 Power Snatches (75/55)

20 Hang Clean & Overhead

20 Burpees

50/40 Cal Row

20 Burpees

20 Hang Clean & Overhead

10 Power Snatches

(Score is Time) KG BB: (35/25)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)