CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

Chipper Style Warm Up → 5:00 CAP!

100m Jog

30 Jumping Jacks

:30s Row

30 Mountain Climbers

:30s Bike

30 High Knees

20 Butt Kicks

100m Run

20 Ice Skaters (jump laterally with one leg, then bring the non-landing leg behind the other into a curtsy-type squat, and then alternate)

:30s Row

20 Jumping Lunges / Jumping Squats

:30s Bike

Workout

Metcon (Time)

FOR TIME

800m Run

-Rest 3:00-

1000m Row

-Rest 3:00-

50 Cal Bike

-20:00 Hard Cap-