CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MIN

30 Single Unders (switch to double-unders/practice at the 2:30 mark)

10 Single KB Sumo Deadlifts

5/5 Single Arm Russian KB Swing

10 Air Squats (Switching foot position each rep)*

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15 DBL KB Sumo Deadlift

MIN 2 – :45 Max Double-Unders

MIN 3 – 15 DBL KB Russian KBS

MIN 4 – :45 Max Jumping Air Squats