CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING “HEL-A-BEL”* (Time) 3 ROUNDS FOR TIME 10 Power Snatch (135/95) 1 Round of Helen (Score is Time) B. NC60 Warm-up Warm-up (No Measure) 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Row Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 6/6 Elbow Punches Immediately into… Row in Time Remaining Strength Hang Clean (7×3) EVERY 1:30...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 – :40 Slow Single DB Strict Press MIN 3 – :30 Single Unders + :30 Reverse Single Unders MIN 4 – :20 Single DB OH Hold (R) +...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time MVMT 3 – 8 Med. Ball Thrusters...Read More