CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS (7 MIN CAP)

10 Slam Ball Deadlifts

20 Toe Taps to Slam Ball (fast high knees, getting toes to tap the slam ball)

10 Slam Ball Ground to Overhead

20 Alt. Plank Shoulder Taps

5 Slam Ball “Dip + Drive”*

5 Slam Ball Push Press

20 Alt. Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15 Slam Balls

10 Slam Ball Push Press

-Rest 2:00-

AMRAP x 4 MINUTES

20 Alt. Slam Ball Lunges

20 Slam Ball Russian Twists