CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400 m jog into 3 rounds (5 min Cap) 8 Up Downs 6 Cossack Squats 5 Front Squats (bar) 5 Push Press Metcon Metcon (AMRAP – Reps) “French” For Time: 1 Mile Run 50 Thrusters (115/75)|(75/45) 1 Mile Run 3 min of max Burpees 40...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) FOR RECOVERY* 10:00 Silent EZ Bike 10:00 Silent EZ Row 10:00 Silent Stretching & Recovery *Nasal Breathing OnlyGOAL: QUALITY | Feel free to perform this post-training or part of Active Recovery on Sunday. Yes, silent for all three parts…no music, no talking, no distractions....Read More