CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Box Step Overs

8 KB Deadlifts

4 Box Jump Overs

4 Russian KB Swings

Into…

1-2 ROUNDS*

6 Snatch Grip Deadlifts

6 Snatch Grip Upright Rows

6 Hang High Pulls

6 Behind the Neck Snatch Grip Push Press

*Option to use PVC or Barbell.

Strength

Metcon (Weight)

EMOM x 12 MINUTES*

1 High Hang Power Snatch

+

1 Hang Power Snatch

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10 Hang Power Snatch (75/55)|(65/45)

20 Box Jump Overs (24/20)

20 Russian KB Swings (53/35)|(35/26)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

KG KB: (24/16)|(16/12)