CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES – 1:00 @ EACH STATION

Min 1 – Bike (Easy)

Min 2 – Lateral Box Step Overs (Low Box)

Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch

Min 4 – Bike (Hard)

Min 5 – Lateral Box Step Overs (High Box)

Min 6 – 10 Alt DB Snatch

Workout

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 12 Lateral Box Step-Overs

MIN 3 – 20 Alt. DB Snatches

(Score is Weight)

Finisher

Warm-up (No Measure)

2-3 SETS FOR QUALITY

10 Alt. Deadbugs

10/10 Single Arm DB High Pulls

5/5 Side Plank Rotations

(No Measure)