CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

20 Single Unders

5/5 Ankle Rotations

5 Jefferson Curls

10 Alt. Elbow Punches

Into…

AMRAP x 5 MINUTES

10/10 Single Leg Single Unders

5/5 Leg Swings

5 Deadlifts

5 High Pulls

Strength – All

ON A 15:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy Complex…

1 Clean Deadlift*

+

1 Hang Power Clean

+

1 Power Clean

*Start Light-Mod and Build Past Workout Weight.

(Score is Weight)

Workout – Performance

EVERY 2:00 x 7 SETS (Time)

50 Double Unders

Power Cleans*

-Rest w/ Time Remaining-

*Power Clean Options…

5 Reps (155/105)

4 Reps (185/135)

3 Reps (205/145)

(Score is Slowest Set)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

Workout – Fitness

EVERY 2:00 x 7 SETS (Time)

100 Single Unders

Power Cleans*

-Rest w/ Time Remaining-

*Power Clean Options…

5 Reps (115/75)

4 Reps (135/95)

3 Reps (155/105)

(Score is Slowest Set)

KG BB1: (52.5/35)

KG BB2: (60/42.5)

KG BB3: (70/47.5)

Optional Cool Down – All

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)