CrossFit Mettle and Honor – CrossFit Warm- Up Warm-up (No Measure) 6 min AMRAP 100 m run 8 Deadlift (bar) 100 m run 5 front squat 2-sec pause at the bottom 5 thrusters 10 scap pull-ups 5 kip swings Partner Metcon RX: Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY 20:00 Bike* *Nasal Breathing Only. Eyes forward whole ride, no hanging head. (No Measure)GOAL: Chill. Breath. Flow. There is SO MUCH good stuff that can come out of efforts like this. Reset the intention between the ears, keep your breathing under control,...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS FOR QUALITY :30 Row into :30 Max KB Deadlifts :30 Row into :30 Max KB Upright Rows :30 KB Swings into :30 KB Front Rack Hold :30 Glute Bridges into :30 Plank -:30 Walking Rest- Skill Metcon (Weight) 6 SETS FOR...Read More