CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

30 Single Unders

:20 Down Dog w/Alt. Calf Stretch

10 Med Ball Squat Cleans

Skill

Warm-up (No Measure)

ON A 4:00 RUNNING CLOCK…

Double Under Practice

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5-10-15…and so on

Med. Ball Squat Cleans

10-20-30…and so on

Double-Unders

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch (1:00/Side)

2:00 Quad Foam Roll (1:00/Side)

(No Measure)