CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Up-Downs

10 KB Deadlift

8 Knee Push-ups

8 KB Up-Right Row

6 Burpees

6 KB Sumo DL High Pull

Workout

Metcon (Time)

FOR TIME

500m Row

-2:30 HARD CAP-

(Score is Time)

-1:00 Rest b/t Efforts-

EMOM x 10 MINUTES

MIN 1 – 6 Push-Ups + 15 Sit-Ups

MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls

(No Measure)

-1:00 Rest b/t Efforts-

AMRAP x 2:30 MINUTES

Row for Meters

(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.