CrossFit Mettle and Honor – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND…
10 Groiners
10 Bootstraps
10 Thoracic Rotations/Side
-into-
AMRAP x 6 MINUTES
10 PVC Pass Thrus
10 Box Step Ups
10 BB Goodmornings
10 Up Downs
Extended Warm-up
Warm-up (No Measure)
3 SETS FOR QUALITY*
5-7 Down + Finish
5-7 Elbows High + Outside
5-7 Muscle Snatch
5-7 Snatch Drops
5-7 Hang Snatch
*With PVC or Empty Barbell
-Rest as Needed b/t Sets-
(No Measure)
Workout
RX: Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)
(Score is Time)
SC: Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (75/55)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (75/55)
(Score is Time)
BG: Metcon (Time)
FOR TIME
15-10-5
Up-Down + Box Step Over (20/16)
Hang Power Snatch (Light)
-Rest 2:00-
5-10-15
Up-Down + Box Step Over (20/16)
Hang Power Snatch (Light)
(Score is Time)