Wednesday

14
Jun

Wednesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

400m Group Jog

Immediately Into…

2 SETS

10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)

8 Kang Squats (w/ or w/o barbell)

10 Elbow Punches

Immediately Into…

2 SETS

5 Clean Deadlifts

10 Hang Muscle Cleans

5 Hang Squat Cleans

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build to Your Workout Weights

(No Measure)

Workout

Metcon (Time)

FOR TIME

200m Run

20 Squat Cleans (135/95)|(95/65)

400m Run

15 Squat Cleans (155/105)|(115/75)

800m Run

10 Squat Cleans (185/135)|(135/95)

400m Run

5 Squat Cleans (225/155)|(155/105)

200m Run

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/55)|(50/35)

KG BB3: (85/60)|(60/42.5)

KG BB4: (100/70)|(70/55)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200m Run

40 Squat Cleans (135/95)|(95/65)

400m Run

30 Squat Cleans (155/105)|(115/75)

800m Run

20 Squat Cleans (185/135)|(135/95)

400m Run

10 Squat Cleans (225/155)|(155/105)

200m Run

*Partners complete Runs together. P1 works on the Squat Cleans while P2 rests, alternate as needed.

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/55)|(50/35)

KG BB3: (85/60)|(60/42.5)

KG BB4: (100/70)|(70/55)