CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND*

100m Run

:20 Top of Ring Row Hold or :20 DB Upright Rows

10 Bodyweight Good Mornings

Into…

1 ROUND

100m Run

10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111)

5/5 Single Arm KB or DB Sumo Deadlift

Into…

1 ROUND

100m Run

10 Ring Row or 10 DB Bent Over Row

10 Double KB or DB Sumo Deadlift

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

200m Run

10 Double Russian Kettlebell Swings

10 Ring Rows

(Score is Time Each Set)

Workout – HOME

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

1:00 Run/Bike/Row/Burpees

15 Backpack Russian Swings

20 Backpack Bent Over Rows

(Score is Time Each Set)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Alt. V-Ups/Tuck-Ups

10 Side Plank Hip Raises/Side

10/10 Single Leg Glute Bridge-Ups

-Rest as needed b/t Sets-

(No Measure)