CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Mono Warm-up — Bike, Run, Row or Ski

into…

CHIPPER WARM-UP (5 min cap)

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge with PVC Pass

10 Barbell Strict Press

10 Alt. Elbow Punches

1:00 Alt. Groiners

Strength

Clean and Jerk (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight)

Workout

RX: Metcon (Time)

3 ROUNDS FOR TIME

10 Power Clean (155/105)

10 Shoulder to Overhead

(Score is Time)

SC: Metcon (Time)

3 ROUNDS FOR TIME

10 Power Clean (115/75)

10 Shoulder to Overhead

(Score is Time)

BG: Metcon (Time)

3 ROUNDS FOR TIME

10 Power Clean (light-moderate)

10 Shoulder to Overhead

(Score is Time)