CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Mountain Climbers 10 Jumping Air Squats 10 MedBall Deadlift Jump + Shrug 20 Single-Unders* *Progress to Double-Unders second round. Workout Metcon (AMRAP – Reps) 3 SETS :45 Max Cal. Bike :45 Rest :45 Max MB Squat Cleans :45 Rest :45 Max Sit-Ups :45 Rest :45 Max Jump Rope :45 Rest (Score is Reps of Each Movement) Workout – HOME Metcon (AMRAP – Reps) WORKOUT 3 SETS :45 MAX Cal. Bike/Row/Run :45 Rest :45 MAX Backpack Squat Cleans :45 Rest :45 MAX Sit-Ups :45 Rest :45 MAX Jump Rope :45 Rest (Score is Reps of Each Movement)
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