CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 PVC Lunges W/ pass throughs

5 Hang Muscle Snatches* + 5 Muscle Snatches*

10 Air Squats W/ :03 pause @bottom

*Round 2+3 Perform these with your empty barbell.

Strength

Metcon (4 Rounds for weight)

4 SETS*

1 Snatch**

+

1 Hang Squat Snatch

-Rest As Needed b/t Sets-

*Start Moderate and build to heavy.

**Snatch can be Power or Squat.

(Score is Weight)

Workout

ATLAS (Weight)

EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat

*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)

(Score is Weight)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)
NOTE: New Benchmark.