CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

15 High Knees

15 Butt Kickers

7/7 Forward + Back Leg Swings (L/R)

Into…

3 ROUNDS (R1 → R2 → R3)

7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings

5/5 SA Ring Rows → 5 Push-ups → 5 Ring Rows

5 Updowns → 5 Burpees → 5 Burpee to a plate

– 7:00 Time Cap –

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

21 Kettlebell Swings

15 Ring Rows

9 Burpees to a plate

-15:00 Hard Cap-