CrossFit Mettle and Honor – CrossFit

Warm-up

3-4 ROUNDS (Time Permitting)

:30 Row @ Mod Pace

10 Lunge + PVC Pass Through*

8 Up-Downs

6 Push-Up to Pike

*Rnd 3+4 complete PVC Overhead Squats.

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

1 Power Snatch

+

1 Deep Hang Power Snatch

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.

(Score is Weight)

Week 5 of 9

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Row

7 Power Snatches (115/75)|(75/55)

-Rest 2:00-

4 ROUNDS FOR TIME

15 Up-Downs Over Bar

7 Power Snatches

(Score is Total Time)

KG BB: (52.5/35)|(35/25)