CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

:45 Row → :45 Row → :45 Row

10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”*

10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press

Workout

Metcon (Time)

FOR TIME

30-20-10

Cal. Row

DB Thrusters

-12:00 Hard Cap-

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 DBL DB Bicep Curls

15 Single DB Overhead Tricep Extension