CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

1:00 Bike @ Easy Moderate Pace

10 Alternating Cossack Squats

8 Clean Grip Deadlifts

6 Broad Jumps

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 1 Power Clean + 2 Hang Power Clean + 1 Front Squat*

MIN 2 – :45 Cal Bike (Mod)

*Build up to and past workout weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100/80 Cal Bike

50 Burpees

25 Power Cleans (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)