CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Scap Pull-Ups

10 Scap Push-Ups

10/8 Cal Row (EZ)

10 Hollow to Arch Rolls*

*Start in the Hollow Body position, and roll into Superman position

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

1200/1000m Row

25 Pull-Ups

50 Box Jumps (24/20)

25 Pull-Ups

(Score is Rounds + Reps)