CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM...Read More

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1-2-3-4-5…Etc DB Bent Over Row Bench/Box Step-ups Up Down DB Deadlift (below the knee to stand) Strength Metcon (Weight) 5 SETS 1 Deadlift + 1 Hang Power Clean + 1 Power Clean + Front Squat (Score is Weight) Strength – HOME...Read More