CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

2 Up-Down Step Overs

4/4 SA DB Sumo Deadlift High Pulls

6/6 SA DB Split Stance Presses

Immediately into …

1-2 ROUNDS

2 Burpee Box Jump Overs

4/4 SA DB Muscle Snatches

6/6 SA DB Thrusters

*5:00 Hard Cap

Workout

Metcon (Time)

FOR TIME

10-20-30-20-10

Alt. DB Snatches

5-5-5-5-5

Burpee Box Jump Overs

-12:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

OPTIONAL FINISHER

2-3 SETS

8/8 Single Leg Box Squats

:30 Side Plank/Side