Thursday

CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Row (EZ)

20 Shoulder Taps

10 Up-Downs

Into…

AMRAP x 5 MINUTES

:30 Row (Mod)

10 Up-Downs

5 Push-ups

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Optional Finisher

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 8-12 Rower Pike-Ups

Min 2 – :45 Max Russian Twists (Weight Optional)

(No Measure)