CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2:00 Cardio of Choice (EZ pace)

Immediately Into…

3 SETS (W/ Empty Barbell)

5 Slow Kang Squats

5 Slow Upright Rows

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

*From here, with barbells out, go straight into teaching the Hang Power Clean Progression

Strength

Metcon (Weight)

3 SETS

1 Clean Deadlift

+

2 Hang Power Clean (:01 Pause @ the knee)

*Weight stays Moderate-Heavy across all Sets.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

3-6-9-12-15

Hang Power Clean (185/135)|(135/95)

Burpees Over Bar

*After each full set, perform a 100m Run.

(Score is Time)

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