Friday

9
Jan

Friday

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)