CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Hang Muscle Cleans

5 Scap Push Ups

5 Air Squats

*At 2:30, upgrade to the following AMRAP:

5 Hang Power Cleans

5 Knee Push Ups

5 Jumping Squats

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex:

2 Power Cleans

+

1 Hang Clean*

*Option for Hang Power or Hang Squat

(Score is Weight)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles