CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Alt. DB Deadlift

5/5 DB Strict Press

10 Alt. DB Russian Swings

5 Burpees

INTO…

1-2 ROUNDS

5/5 Single Arm Ring Rows

10 Scap Pull-Ups

10 Band Pull-Aparts

Skill

Metcon (No Measure)

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

Workout

DEVIL IN THE DETAILS (Time)

FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)

*Partition any way needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-Up
NOTE: New Benchmark.