CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

8 Scap Pull-Ups

8 Tuck Ups

8 Bent Over Row

8 Up-Downs*

*Perform 6 Burpees in the second round.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Ups

*Focus on Hips to Bar

(No Measure)

Workout

Metcon (Time)

FOR TIME

72/58 Cal Bike*

48 Toes to Bar

24 Renegade Row (50/35)|(35/20)

12 Burpee Bar Muscle-Ups

*7:00 max time to accomplish

(Score is Time)

KG DB: (22.5/15)|(15/9)

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Chest to Bar Pull-Up