Announcements
Sign up for our CPR CLASS HEREon Saturday March 4th
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CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
:30 Row – Just Legs + :30 Row – Just Arms
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
10 Tuck-Ups
Into…
1 ROUND
1:00 Row @ 20-25 S/M
5 Hang Power Cleans
10 Strict Press
10 V-Ups
Into…
1 ROUND
1:00 Row @ 25-30 S/M
5 Power Cleans
5 Tempo Strict Press (31×1)
10 Hanging Knee Raises
Strength – Performance
Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep )
(Score is Weight)
Strength – Fitness
Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Light-Moderate 5-Rep )
(Score is Weight)
Workout – Performance
“HURRICANE” (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*Remix of Painkiller last seen in 2022!
(Score it Total Reps)
KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!
Workout – Fitness
“HURRICANE (FITNESS)” (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*Remix of Painkiller last seen in 2022!
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score it Total Reps)
KG BB: (35/25)
*NOTE: W.O.W. this our pick for epic workout of the week!
Optional Cool Down
Metcon (No Measure)
2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Child’s Pose
(No Measure)