CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

20 Single Unders

10 Good Mornings (BB opt.)

5 High Hang High Pulls

10 Alt. Elbow Punches

5 Cat Cows

into…

2 ROUNDS

10 Single-Single-Doubles

10 Clean Deadlifts

5 High Hang Muscle Cleans

10 Alt. Groiners

Strength – All

EMOM x 12 MINUTES* (Weight)

1 Power Clean

+

1 Hang Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Workout – Performance

7 ROUNDS FOR TIME (Time)

50 Double Unders

5 Hang Power Cleans (155/105)

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

7 ROUNDS FOR TIME (Time)

75 Single Unders

5 Hang Power Cleans (115/75)

(Score is Time)

KG BB: (52.5/35)

Cool Down – All

2 SETS FOR QUALITY (No Measure)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)