CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS (7 MIN CAP)

15/10 Cal. Row → 18/14 Cal. Row

10 Up-Downs → 10 Jumps over the erg

20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog

MOCK RUN (3 MIN CAP)

EMOM x 3 MINUTES

MIN 1 – MAX Cal. Row

MIN 2 – MAX Burpees Over The Erg

MIN 3 – Rest

Workout

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 – 20/15 Cal. Row

MIN 2 – 10,12, or 15 Burpees Over the Erg (Athlete Choice)

MIN 3 – Rest
Score is number of cals you maintain through the workout.