CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs

Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges

*Increase Pace Every Minute

Workout

Metcon (Time)

3 SETS

500m Row

50′ Single Arm DB Front Rack Alt. Lunge (Right)

12 Box Jumps

50′ Single Arm DB Front Rack Alt. Lunge (Left)

-Rest 1:00 b/t Sets-

*18:00 Hard Cap

(Score is Time)

Workout – HOME

Metcon (Time)

3 SETS

500m Row or 2:00 Cardio of your choice

1:00 Max Backpack Front Rack Alt. Lunges

12 Tuck Jumps

1:00 Max Backpack Front Rack Alt. Lunges

-Rest 1:00 b/t Sets-

(Score is Time)