CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1-2 ROUNDS (6 MIN CAP)

:30 Bike

5 DB Deficit Push-Ups (on or off knees)

10 Alt. DB Renegade Rows (no push-up in between rows)

:30 Bike

5 DB Burpees

5 DB Hang Power Cleans

:30 Bike

5 DB Squat Cleans

5 DB Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3 DB Manmakers

6/4 Cal. Bike

-Rest 2:30-

REPEAT!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Hammer Curls

20 Hollow Rocks

:30 DBL DB/KB Overhead Carry

(No Measure)