CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt. Plank DB/Backpack Taps Workout Metcon (Weight) EMOM x 15 MINUTES MINUTE 1 – 12/10 Cal Bike MINUTE...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon (Time) 5 ROUNDS FOR TIME* 10 KB Sumo Deadlift High Pulls 15 Russian Kettlebell Swings 20 Sit-Ups 200m Run...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1:00 Row, Bike or Run Into … 3 ROUNDS 10 Toe Touch + Air Squat 10 Strict Burpees* 5/5 Moose Antlers Extended Warm-up Metcon (No Measure) EMOM x 5 MINUTES 3 Double DB Deadlift + 3 Double DB Snatch (No Measure) Workout Metcon (AMRAP –...Read More

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