CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Up Downs

10 Alt Step Ups

:30/:30 SA KB FR Hold

:30 Squat Hold

Into

2 ROUNDS

5 Burpees

8 Alt Weighted Step Ups

:30 DBL KB FR Hold

:30 Wall Sit Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Burpees

:30 DBL KB Front Rack Hold

10 KB Suitcase Box Step-Ups

:30 Wall Sit

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Curl-Ups

10/10 Single Arm KB/DB High Pull

(No Measure)