CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio*

10 Alt. Samson Lunges

1:00 DB or Backpack Overhead Hold

10 Hollow Rocks + 10 Superman Rocks

1:00 Wall Sit

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

AMRAP x 15 MINUTES

10/8 Cal Row

10 DB Push Press

10 Alt. Step-ups

*Partner 1 works, while Partner 2 Rests

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls

10 Backpack Push Press

10 Alt. Step-Ups or Lunges w/Backpack*

*Hold the Backpack in any way

(Score is Rounds + Reps)