CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND*

1 Burpee

2 Air Squats

3 DB Push Press

4 Push-Ups

5 DB Front Squats

6 Ring Rows or DB Bent Over Rows

7 DB Suitcase (or Sumo) Deadlifts

8 Sit-Ups

9 DB Hang Power Cleans

10 Mountain Climbers (1 Right + 1 Left = 1 Rep)

11 DB Thrusters

12 Double-Unders (or 24 Single-Unders)

Workout

“12 DAYS OF NC30” (Time)

FOR TIME

Day 1 – Burpee

Day 2 – Air Squat

Day 3 – DB Push Press

Day 4 – Push-Up

Day 5 – DB Front Squats

Day 6 – Ring Rows or DB Bent Over Row

Day 7 – DB Deadlifts

Day 8 – Sit-Ups

Day 9 – DB Hang Power Cleans

Day 10 – Mountain Climbers

Day 11 – DB Thrusters

Day 12 – Double-Unders

-18:00 Hard Cap-

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.