CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

20 Singles

10 Scap Pull-Ups

5/5 DB Bent Over Row

1 ROUND

20 Fast Singles

10 Ring Rows

5/5 Single Leg DB RDL

1 ROUND

20 Slow Singles

10 Kip Swings

5/5 Single Leg and Single Arm DB Bent Over Row*

*Athletes will perform a Single Arm Bent Over Row while holding a Single Leg RDL position. This is a good test of balance and a fun piece to throw at our athletes.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

50 Double Unders

10 Deadlifts (275/185)|(185/135)

7 Ring Muscle-Ups

*After every full round, Rest 1:00.

(Score is Rounds + Reps)

KG BB: (125/85)|(85/60)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: 10 Gymnastic Kipping Pull-Ups

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