CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

100m Run

Into…

1 ROUND

10 KB Deadlift

5/5 KB Strict Press

10 Glute Bridges

5 Broad Jumps

1 ROUND

10 KB Swings

5/5 KB Push Press

5 Burpee Broad Jumps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

10 DBL Russian KB/DB Swing

600m Bike

10 DBL KB/DB Snatch

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

6/6 Single Leg KB Romanian DL

20 Alt. Deadbugs

(No Measure)