CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Mountain Climbers

10 Jumping Air Squats

10 MedBall Deadlift Jump + Shrug

20 Single-Unders*

*Progress to Double-Unders second round.

Workout

Metcon (AMRAP – Reps)

3 SETS

:45 Max Cal. Bike

:45 Rest

:45 Max MB Squat Cleans

:45 Rest

:45 Max Sit-Ups

:45 Rest

:45 Max Jump Rope

:45 Rest

(Score is Reps of Each Movement)

Workout – HOME

Metcon (AMRAP – Reps)

WORKOUT

3 SETS

:45 MAX Cal. Bike/Row/Run

:45 Rest

:45 MAX Backpack Squat Cleans

:45 Rest

:45 MAX Sit-Ups

:45 Rest

:45 MAX Jump Rope

:45 Rest

(Score is Reps of Each Movement)