CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Slam Balls

:30 Row

8 Sit-Ups

:30 Row

8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12 Slam Balls

12 Sit-Ups

12 Air Squats

300/250m Row

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 Alt. Leg Lifts Over Slam Ball

10/10 Clam Shells