CrossFit Mettle and Honor – CrossFit


Warm-up (No Measure)

1 ROUND (2:00 Cap)

20 Plate Hops*

10 Plate Ground to OH

10 Alt. Cossack Squats

6 Push-Up to Toe Tap**

1 ROUND (2:00 Cap)

8 Clean Deadlift

8 Elbow Punches

8 Alt. Lunges

8 Up-Down to Plate

1 ROUND (2:00 Cap)

6 Hang Muscle Clean

6 Strict Press

6 Front Squat

6 Burpee to Plate

*Weight should be a 10LB, 15LB or 25LB plate

**Athlete will perform a Push-Up and then reach one arm to “Tap” the opposite foot. Switch arms after every Push-Up rep (i.e Push + Right Arm to Left Toe, Push-Up + Left Arm to Right Toe)


Squat Clean and Jerk (3×1*)

*All working sets should be Heavy…about 90+% of 1-Rep Clean and Jerk. Option to build in later sets if perfect mechanics are maintained. This is NOT a Heavy 1-Rep, under no circumstances should we get to maximal loading.

(Score is Weight)

Week 6 of 8



“SALT-N-PEPA” (Time)


100 Burpees to Target*

*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115)|(125/85). Option to go heavier at (185/135)|(135/95).

(Score is Time)

KG BB1: (75/52.5)|(57/39)

KG BB2: (85/60)|(60/42.5)