CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

MOVEMENT 1 – Up-Downs → Burpees

MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges

MOVEMENT 3 – DB Deadlifts → Bent Over DB Rows

MOVEMENT 4 – Bike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 DB Hang Power Cleans

10 Alt. DB Suitcase Lunges

10/8 Cal. Bike

Optional Finisher

Warm-up (No Measure)

2 SETS

2:00 Quad Smash w/barbell or foam roller*

25 Hollow Rocks

*1:00 on each quad