CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

100m run

Then…

AMRAP 5:00

5/5 DB Deadlift

5/5 DB Push Press

5 Up-Down Step Up

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Alt. DB Clean & Jerk

5 Burpee Box Jump Over

200m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Backpack Ground to Overhead

5 Burpee Over Backpack

200m Run

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

2:00 Plank Hold*

20 Feet Together Squats

1:00 Farmer Hold (AHAP)

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

(No Measure)