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CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

Buy In: 200m Run (Warm-Up Pace)

AMRAP x 4 MINUTES

10 Alt. Groiners

5 Jumping Air Squats

10 Glute Bridge Ups

5 Ring Rows

Buy Out: 400m Run (Workout Pace)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

ON A 14:00 RUNNING CLOCK…

P1 COMPLETES…

400m Run

WHILE P2 PERFORMS AMRAP OF…

20 Air Squats

15 Russian KBS

10 Ring Rows

*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.

(Score is Rounds + Reps)