CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 Single Arm DB Up-Downs* 25ft High Knees 5/5 DB Deadlifts (sumo or suitcase style) 25ft. Butt Kickers 5/5 Single Arm Strict Press Workout Metcon (5 Rounds for time) EVERY 3:00 FOR 5 SETS 200m Run 5/5 Single Arm DB Burpees 7/7 Single Arm DB Push Press Optional Finisher Warm-up (No Measure) 2-3 SETS 10/10 Single Arm DB High Pulls :20 Tuck Hold 5/5 Single Leg DB RDL
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