CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 PVC Pass Throughs

10 Scap Push-Up

10 Ring Row

Into…

1 ROUND

10 PVC Scarecrow to Press

16 Piked Shoulder Taps

10 Scap Pull-Up

Into…

1 ROUND

10 PVC Muscle Snatch

6 Push-Up to Pike

6 Kip Swings

Skill – All

EMOM x 6 MINUTES (No Measure)

Strict Gymnastics Pressing Option

Pressing Options…

1-3 Strict Deficit Handstand Push-Ups

2-4 Strict Handstand Push-Ups

3-5 Pike Push-Ups

3-5 Strict Seated DB Press

(No Measure)

Workout – Performance

10 ROUNDS FOR TIME (Time)

3 Power Snatches (155/105)

5 Handstand Push-Ups

7 Pull-Ups

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

10 ROUNDS FOR TIME (Time)

3 Power Snatches (115/75)

5 Pike Push-Ups

7 Jumping Pull-Ups

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

AMRAP x 6 MINUTES (No Measure)

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)

(No Measure)