CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EVERY 2:00 FOR 3 SETS

:45 Row (INCREASING PACE)

10 Box Step-ups*

10 Scap Pull-ups*

SET 1 – 10 Box Step-ups & 10 Scap Pull-ups

SET 2 – 6 Box Jumps w/ Step Down & 10 Kipping Swings

SET 3 – 6 Box Jumps @ workout height & 10 Big Kipping Swings

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Drill Bar Muscle-Ups or Gymnastic Kipping Pull-Up*

*Focus on Hips to Bar to BMU (including press down) & Pressing Down on the Bar in the Back of the Swing of the Pull-Up.

(No Measure)

Workout

Metcon (Time)

FOR TIME

1500/1250m Row

Immediately Into…

6 ROUNDS

6 Bar Muscle-Ups or 12 Pull-Ups

6 Box Jumps (30/24)

Immediately Into…

1500/1250m Row

(Score is Total Time)