CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

3 Burpees

5 Front Rack Lunges (w/ Plate)

7 Plate Ground to Overhead

:20 Plate Overhead Hold

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20/15 Cal. Bike

10 Up-Downs

1:00 DBL KB Cross Body Hold*

-15:00 Hard Cap-

*One KB in the front rack & other KB overhead; switch arms at the :30 mark.

Optional Finisher

Warm-up (No Measure)

2-3 SETS

50 Russian Twists

1:00 Plank Hold

-Rest :30 b/t Sets-