CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

5 Inch worms + Downward Dog

10 Deadlifts

10 High Pulls

10 Elbow Punches

Into…

2 Sets

5 Broad Jumps

5 Dynamic Push-Ups *

5 Muscle Cleans

5 Strict Press

*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it’s not necessarily a requirement.

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Strength

Metcon (Weight)

ON A 16:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean + Push Jerk

(Score is Weight)

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Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.