CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

With one LIGHT dumbbell …

1 ROUND

10 Alt. Bodyweight Lunges

8 Cal. Bike (conversational pace)

5/5 Single Arm DB Deadlift (DB btwn. legs)

10 Alt. Bodyweight Jumping Lunges

6 Cal. Bike (Pace for the workout)

5/5 Upright High Pull + Punch*

10 Alt. Lunges w/DB (experiment how to hold the DB)

4 Cal. Bike SPRINT (not the pace for the workout)

5/5 DB Muscle Snatch

Workout

Metcon (Time)

FOR TIME*

40-30-20-10

Alt. DB Snatch

Alt. Single DB Lunges**

*10 Cal Bike After Every Full Set

**Athlete can hold DB any way

-15:00 Hard Cap-