CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Scap Push-Ups

5/5 SA Ring Rows

10 Alt. DB Deadlifts

Into…

2 ROUNDS

5/5 SA DB Bent Over Row

5/5 SA DB Russian Swings

10 Alt. DB Hang Snatches

5 Burpees

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Strict RMU

*Strict RMU Options…

Ring Support Hold

False Grip Pull-Up

Strict RMU Transition

Negative Strict RMU

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 16:00 RUNNING CLOCK…

8 ROUNDS

3 Ring Muscle-Ups

3 DB Devil’s Press (50/35)|(35/20)

Immediately into…

AMRAP in Remaining Time

5 DB “No Push-Up” Renegade Rows

10 Up-Downs

(Score is Rounds + Reps)

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

RMU Option 1: Jumping Ring MU

RMU Option 2: Burpee Pull-Up