CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

50 Single Unders

10 PVC Pass Thrus

8 Snatch Grip Upright Rows

10 Ring Rows

8 Up-Downs

Into…

1-2 ROUNDS (Time Permitting)

25 Double Unders

10 Bootstrappers

10 Snatch Grip Deadlifts

8 Snatch Grip Hang High Pulls

8 Up-Downs to a Target

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3 Hang Power Snatches*

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Strict Ring Muscle-Up

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Strict Pull-Up

+

2-3 Kipping Pull-Ups

*Build up to or past workout weight.

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

80 Double Unders

12 Hang Power Snatch (135/95)|(95/65)

6 Up-Down Ring Muscle-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

MU Option 1: Jumping Muscle-Up

MU Option 2: Up-Down Chest to Bar