CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Up-Downs

5 Scap Pull-Ups

5 Ring Rows

:30 Plank Hold

Into…

AMRAP x 3 MINUTES

3 Barbell RDL

3 Barbell Bent Over Row

3 Barbell High Pulls

3/3 Elbow Punches

Skill

Metcon (No Measure)

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swings

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Ring Muscle-Ups

Power Cleans (205/145)|(145/100)

(Score is Total Reps)

KG BB: (90/65)|(65/45)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up