Wednesday

25
Feb

Wednesday

Announcements

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CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

BARBELL WARM-UP*

3-4 Rounds

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Elbow Punches

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load)

Workout

RX: Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

SC: Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (95/65)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

BG: Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (75/45)

*Every minute including 3,2,1 go…perform 10 Air Squats

(Score is Reps)