CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

When they come in, put the medball away and one partner grabs a barbell!

1 ROUND:

P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean

P2: Spider Lunges & Bootstraps until P1 is done

Then switch roles!

1 ROUND:

P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something

P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done

Then switch roles!

Skill

Workout

Metcon (Time)

FOR TIME

200m Sprint

30 Hang Power Clean (135/95)|(95/65)

50 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)|(115/75)

40 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)|(135/95)

30 Toes 2 Bar

200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.