CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

3 ROUNDS

8 KB Deadlift

6/6 KB Bent Over Row

8 Frog Jumps*

:20 Feet Marching Plank**

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 15 Up-Downs

MIN 2 – 25 Russian Kettlebell Swings

MIN 3 – 15 Ring Rows

MIN 4 – MAX Plank Hold
Score is weight on KB.