CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Single Unders

10 Alt. Cossack Squats

:20 Hollow Hold (2nd Round, Perform 10 Sit-Ups)

10 Scap Pull-Ups (2nd Round, Perform 10 Ring Rows)

Into…

1 ROUND

10 Jump Rope Complex (Single + Single + High Jump)

8 Sumo Good Morning

:10 Ring Support Hold

:10 Bottom of Dip Hold

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Sumo Deadlifts*

MIN 2 – Complete one of the below Options…

Option 1…

1-2 Ring Muscle-Ups

Or…

Option 2…

3-5 Chest to Bar Pull-Ups

Or…

Option 3…

3-5 Vertical Ring Rows

*Start Moderate and end Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME*

1-2-3-4-5-4-3-2-1

Ring Muscle-Ups

2-2-2-2-2-2-2-2-2

Sumo Deadlift (315/205)|(225/155)

*Complete 35 Double Unders and 15 Sit-Ups after each full round.

(Score is Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Up-Down Chest to Bar Pull-Up

KG BB: (143/93)|(100/70)