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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Alt. Step-Ups

10 Scap Pull-Ups

Into…

3 ROUNDS

100m Run

8 Step-Overs → 8 Box Jump Overs*

8/8 Single Arm Ring Rows

In rounds 2 and 3, complete 8 Box Jump Overs.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar/ Ring Muscle-Ups*

See below for options/ focuses…

Option 1 (Advanced):

2 Ring Kip Swings

+

2 Muscle-Ups

OR…

Option 2 (Intermediate):

2 Bar Kip Swings

+

1 Bar Muscle-Up

OR…

Option 3 (Beginner):

3 Low Ring Transitions

+

5 Kip Swings

+

2-3 Kipping Pull-Ups

(No Measure)

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Workout

Metcon (Time)

6 SETS

Muscle-Ups (Athlete Choice)*

15 Box Jump Overs (24/20)

100m Run

-Rest 1:00 b/t Sets-

*Athletes Can Choose…

5 Bar Muscle-Ups

or

3 Ring Muscle-Ups

(Score is Total Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Pull-Up