CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

100m Run*

5 Push-Up to Pike (Down Dog)

15 Hollow Rocks

20 Alt. Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 Burpees

8 Push-Ups

10 Air Squats

-Rest 2:00-

Repeat!

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Burpees

8 Push-Ups

10 Air Squats

-Rest 2:00-

Repeat!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2 SETS

20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions

20 Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)