CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1-2 SETS

6 Cat Cows

6 Push-Up to Pike

6 Moose Antlers

6 Boot Straps

Into…

AMRAP x 5 MINUTES

5 Up-Downs

5 Barbell Deadlifts

5 Barbell Hang High Pulls

5 Barbell Strict Press

Strength

Clean and Jerk (Build to a 1-Rep Heavy*)

ON A 10:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Clean & Jerk

*Goal is to work up to and possibly past workout weight.

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
KG BB: (100/70)|(70/47.5)

NOTE: Last Seen 1/21/2022