Announcements

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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Strict Press

4 Ring Rows

4 Straight Leg Sit-Ups

20 Mountain Climbers

Into…

AMRAP x 5 MINUTES

5 Push Press

5 Jumping Pull-Ups

5 Tuck-Ups

20 Single Unders or Double Unders

Skill – Performance

Metcon (No Measure)

EMOM x 7 MINUTES*

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Ring Muscle-Up

*Option to perform rig variation for bar-based movements.

(No Measure)

Skill – Fitness

Metcon (No Measure)

EMOM x 7 MINUTES

1 Dynamic Kip Swing

+

1 Pull-Up

+

1 Pull-Up or Chest to Bar

(No Measure)

Workout – Performance

“UNIVERSITY OF COLORADO SHOULDERS” (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES
2 Burpee Ring Muscle-Up*
30 Double Unders**
6 Shoulder to Overhead (165/115)
30 Double Unders**

*Option for Burpee Bar Muscle-Ups
**Optional for Unbroken Reps of DU

(Score is Rounds + Reps)

KG BB: (75/52.5)

Workout – Fitness

“UNIVERSITY OF COLORADO SHOULDERS (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES
2 Burpee Pull-Up
60 Single Unders
6 Push Press (115/75)
60 Single Unders

(Score is Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Banded Ws

10 SLOW Arm Haulers

:30 Childs Pose

-Rest as Needed b/t Sets-

(No Measure)