CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

3 ROUNDS

4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)

5 Up-Downs

20 Alt. Shoulder Taps

5 Inch Worms + Tempo Push Up (21×1)*

*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12 Up-Downs

10 Sit-ups

8 DB Deadlifts

6 Push-Ups

-Rest 3:00-

Repeat!

Optional Finisher

Warm-up (No Measure)

2-3 SETS

6/6 Single Leg KB RDL

12 Glute Bridge Ups

:30 Glute Bridge Hold