Saturday

9
Jun

Saturday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

5 Inch Worms

10 Step-Ups

10 WB Push Press

10 Elbow Punches

Into…

1 ROUND

5 Push-Up to Pike

8 Step-Overs

8 WB Front Squats

5 Clean Deadlift

Into…

1 ROUND

5 Burpees

6 Wall Balls

6 Box Jump-Overs

5 Hang Muscle Clean

Workout

“RED LIGHT, GREEN LIGHT” (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES (:30 ON / :30 OFF)

3 Strict Handstand Push-Ups

7 Wall Balls (20/14)|(14/10)*

3 Hang Power Cleans (155/105)|(115/75)

7 Box Jump Overs (24/20)

*Option to use heavier WB.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES (1:00 ON / 1:00 OFF)*

5 Handstand Push-Ups**

10 Wall Balls (20/14)|(14/10)

5 Hang Power Cleans (155/105)|(115/75)

10 Box Jump Overs (24/20)

*P1 works through the movements while P2 Rests. When the first 1:00 interval is finished, P2 begins their round. P1 will always work during the ‘ON’ interval and P2 will work during the “OFF” interval. Pick up where you left off.

**Strict HSPU optional.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press