CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Samson Lunge

5/5 Moose Antlers

10 Scorpion Stretch

2-3 ROUNDS (3 min max)

5 Double DB Sumo DL

5 DBL DB Bicep Curl to Press

5 Push Up to Down Dog

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

10/8 Cal. Bike

10 Alt. DB Snatch

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

:30 Sprint (40 Mountain Climbers)

10 Backpack Ground to Overhead

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)