CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS (6 min. cap)

50m Skip

50m Jog

8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*

50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

100m DBL DB Farmer Carry (Heavy)

50 Double-Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Single Arm DB Bent Over Rows

20 Alt. Penguin Heel Taps