CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10 Plank to Pike Up

50m Row – Arms Only

Into…

1 ROUND

:30 High Single Unders

20 Alt. Plank Shoulder Taps

100m Row – Arms + ½ Slide

Into…

1 ROUND

:30 Double Unders/Fast Single Unders

:45 High Plank Hold

150m Row – Full Stroke

Workout

Metcon (Time)

EMOM x 12 MINUTES

MIN 1 – 50 Double-Unders

MIN 2 – :50 Plank Hold

MIN 3 – 250m/200m Row

(Score is Slowest Row)

Finisher

Metcon (No Measure)

2-3 SETS

10 Rower Pike-Ups

8 Rower Hamstring Curls

(No Measure)