CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Into…

4 ROUNDS (:15 EACH)

– Jumping Jacks

– PVC Pass Throughs

– Jumping Squats*

– Hollow Hold

*Round 3 switch to PVC Jumping Back Squat, Round 4 sub for PVC Jumping OHS
COACHES NOTE: Have Barbells and PVC pipes ready at the start of class

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex:

1 Hang Power Snatch

+

1 Overhead Squat

+

1 Hang Squat Snatch

(Score is Weight)

Week 3 of 8

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

21 Hang Power Snatch (95/65)|(65/45)

(Score is Time)

KG BB: (42.5/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)