CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-ups

10 Forward Lunges

10 Slam Ball Bent Over Row

10 Slam Ball Deadlift

1 ROUND

20 Alt. Shoulder Taps

10 Alt. Reverse Lunges

10 Slam Ball Overhead Presses

10 Slam Ball Ground to Overhead

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Push-Ups

(Hand Release Optional)

-Rest 1:00-

AMRAP x 3 MINUTES

12 Alt. Jumping Lunges

12 Ring Rows

-Rest 1:00-

AMRAP x 3 MINUTES

Max Slam Balls

Optional Finisher

Warm-up (No Measure)

2-4-6-8-10-8-6-4-2

DB Bicep Curl to Press

Alt. V-Ups