CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges *Increase Pace Every Minute Workout Metcon (Time) 3 SETS 500m Row 50′ Single Arm DB Front Rack Alt. Lunge (Right) 12...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 100m Run* 5 Push-Up to Pike (Down Dog) 15 Hollow Rocks 20 Alt. Lunges Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 6 Burpees 8 Push-Ups 10 Air Squats -Rest 2:00- Repeat! (Score is Rounds +...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Samson Lunges 10 Curtsey Squats 5 Inch Worms + Push-up 10 Up-Downs Strength Metcon (Weight) IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set,...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike/Run/Row Into… 3 ROUNDS: 10 Alt Reverse Lunges 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds and Reps) ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 3,2,1 go..perform 10 Up-Downs -Rest 3:00-...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3-4 ROUNDS W/ SINGLE KB or DB 10 KB or DB Romanian DL 5/5 Single Arm KB or DB Bent Over Rows :15 Left Arm DB Front Rack Hold :15 Left Arm DB Overhead Hold :15 Right Arm DB Front Rack Hold :15 Right Arm...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND* 100m Run :20 Top of Ring Row Hold or :20 DB Upright Rows 10 Bodyweight Good Mornings Into… 1 ROUND 100m Run 10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111) 5/5 Single Arm KB or DB Sumo Deadlift...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 10 DB DL + Plank Remainder STATION 2 EMOM 10 DB Strict Press + Squat Hold STATION 3 EMOM DB DL + Plank Remainder STATION 4 EMOM 10 DB Strict Press + Squat HoldRead More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Max Cal Bike :30 Rest :30 Max Cal Bike STATION 2 :30 Max Mountain Climbers :30 Plank :30 Max Mountain Climbers STATION 3 :30 Max Cal Row :30 Rest :30...Read More