CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2:00 Bike

:15 Fast

:45 Recovery

2 ROUNDS

8 Alt. Step-Ups

6 Alt. Cossack Squats*

4 Up-Downs (no push-up burpee)

Workout

Metcon (Time)

FOR TIME*

30-20-10-20-30

Cal Bike

KB Goblet Squats

*10 Up-Down Box Jumps After Each Full Set

-20:00 Hard Cap-