CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

:30 Bike (increase RPM by 2, every round!)

10 Alt. Cossack Squats**

5/5 Single Arm Ring Rows

*Every minute on the minute (including 3-2-1 GO), perform 5 Burpees

Workout

Metcon (Time)

5 ROUNDS FOR TIME

20 Alt. Lunges

15 Ring Rows

10 Cal. Bike

-12:00 Hard Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

1:00 Quad Smash with Roller

20 Slow Mountain Climbers

10 Glute Bridge-Ups

5/5 Single Leg Glute Bridge-Ups

(No Measure)