CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

5 Good Morning

5 Push-up to Pike

10 Piked Shoulder Taps

5/5 Groiner with a Twist

Quick Rest Then Into…

2 ROUNDS FOR QUALITY

5 Burpees

5 Hang Muscle Clean

5 Strict Press

Strength – All

Push Press (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Push Press)

(Score is Weight)

Week 1 of 6

Strength | 5-3-1 Cycle

Workout – Performance

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

5 Hang Power Cleans (115/75)

7 Push Press

9 Burpees Over Bar

(Score is Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

5 Hang Power Cleans (75/55)

7 Push Press

9 Burpees

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

6 Alt. Wrist Circles

6/6 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)