CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Kip Swings

5/5 KB Russian Swings

5/5 KB Bent Over Row

Coach’s Note — After completion of the Warm-Up KBs go Away and Barbells come out. Go quickly into the teaching of the Deadlift

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep TNG Deadlift*

*Option for “Library TNG” Deadlift

(Score is Weight)

Workout

GET A GRIP (Time)

FOR TIME

6-9-12-15

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

15-12-9-6

Bar Muscle-Up

(Score is Time)

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

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Ups