CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5:00 (or 2 rounds)

100m Jog

8 Glute Bridge-ups w/toes up

4/4 Spiderman Lunge

:30 Row

8 Straight Leg Sit-ups

4/4 Single Arm Ring Rows

Workout

Metcon (Time)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 20 Arm Haulers

MIN 3 – 200m Run

MIN 4 – 15 Ring Rows
Score is the SLOWEST 15/12 cal row for the workout.