CrossFit Mettle and Honor – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike @ Moderate Pace
:30 Easy, recovery pedal
-REST :30-
2 ROUNDS
:30 Air Squats
:30 Rest
:30 Single DB Squats (light weight)
-REST :30-
1 ROUNDS
:30 Burpees
:30 Rest
:30 Hollow Rocks
Workout
Metcon (Time)
6 ROUNDS FOR TIME
:15 Assault Bike Sprint
:45 Recovery Pedal
-Rest 2:00-
4 ROUNDS FOR TIME
:30 Max DB Squats
:30 Max Air Squats
-Rest 2:00-
2 ROUNDS FOR TIME
:40 Max Burpees
:20 Max Hollow Rocks