CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Air Squats (Single DB Front Rack Optional)

8 DB Glute Bridge-Ups (Place the DB at the waist during these)

4/4 SA DB Hammer Curl + Press

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3 DB Power Cleans

6 DB Push Jerks

9 DB Front Squats

-Rest 2:30-

Repeat!