CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 High Knees

:30 Butt Kickers

10 Glute Bridge-Ups (:03 pause at top)

10 KB/Backpack Sumo Deadlifts*

10 Upright KB/Backpack High Pulls

Workout

Metcon (Time)

5 ROUNDS FOR TIME*

10 KB Sumo Deadlift High Pulls

15 Russian Kettlebell Swings

20 Sit-Ups

200m Run

*18:00 Hard Cap

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

10 Backpack Upright High Pulls

15 Russian Backpack Swings

20 Sit-Ups

200m Run or 1:00 Cardio*

(Score is Time)