Tuesday

16
Sep

Tuesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

RX: Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)

Bar Muscle-Up

-16:00 Hard Cap-

SC: Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (53/35)

Pull-up

into…

15-12-9

American Kettlebell Swing (53/35)

C2B Pull-up

-16:00 Hard Cap-

BG: Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (35/25)

Ring Row

into…

15-12-9

American Kettlebell Swing (35/25)

Burpee Jumping Pull-up

-16:00 Hard Cap-