Saturday

3
Jan

Saturday

CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

250/200m Row

10 Air Squats

50’ Bear Crawl (Hips above head)

Partner Workout

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2 …

FOR TIME

Accumulate 4k Row*

*Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice

Static Hold Ideas…

Wall Sit

Plank Hold

Hollow Hold

Superman

-16:00 Hard Cap-

(Score is Time)