CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5:00 (or 2 rounds) 100m Jog 8 Glute Bridge-ups w/toes up 4/4 Spiderman Lunge :30 Row 8 Straight Leg Sit-ups 4/4 Single Arm Ring Rows Workout Metcon (Time) EMOM x 16 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 20 Arm...Read More
