CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm Ring Rows

20 Alt. Groiners

20 Alt. Plank Shoulder Taps

10 Up-Downs

10 Air Squats @32X1

10 Burpees

Workout

Metcon (4 Rounds for reps)

EMOM x 4 MINUTES*

:20 MAX Ring Rows / :40 Rest

EMOM x 4 MINUTES

:20 MAX Push-Ups / :40 Rest

EMOM x 4 MINUTES

:20 MAX Air Squats / :40 Rest

EMOM x 4 MINUTES

:20 MAX Burpees / :40 Rest

*No Additional Rest b/t EMOMs

(Score is Total Reps for Each EMOM)