CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8 Burpees to Target* 8 Waist to Overhead (95/65)|(65/45) 50 Air Squats -Rest 1:30- AMRAP x 6 MINUTES 6 Burpees to Target 6 Waist to Overhead 40 Air Squats -Rest 1:30- AMRAP x 4 MINUTES 4 Burpees to Target 4 Waist to Overhead 30 Air Squats *6 Inches above standing reach (Score is Total Rounds + Reps) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 8 MINUTES* 8 Waist to Overhead (95/65)|(65/45) 20 Air Squats -Rest 1:30- AMRAP...
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