CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS (3:00 CAP)

10 Air Squats

14 Alt. Lunges

16 Hollow Rocks

Immediately into …

2 ROUNDS (4:00 CAP)

10 Jumping Air Squats

200m Run

10 Alt. Step-Ups

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Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

20 Jumping Air Squats

400m Run

20 Alt. Step-Ups