CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks (try to clap overhead and behind the back)

5 Jumping ¼ Squats

10 Glute Bridge-Ups

5 Jumping ½ Squats

5 Up-Downs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 DB Deadlifts

15 Sit-Ups

10 DB Hang Power Cleans

15 Up-Downs