CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN AMRAP 20 Singles or DUs 8 Scap pull ups 5 Kip swings 10 Ring Rows 10 Cossack squats Workout 45 MIN HARD CAP Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 800m Run -Rest Equal Time- 400m Run -Rest Equal Time- 200m Run -Rest Equal Time- 400m Run -Rest Equal Time- 800m Run (Score is Time)GOAL: GO. These should be 90% from the start. Be mindful of the diminishing rest in the first half...Read More