CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

100m Run

Into…

AMRAP x 5 MINUTES

20 Mountain Climbers

10 Step Ups

5/5 SA KB Push Press

Into…

100m Run

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Alt. KB Push Press*

100m Run

12 Alt. KB Suitcase Step-Ups

*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.

(Score is Rounds + Reps)