CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 2 400m Run then… Max Hollow Hold STATION 3 AMRAP 4 DB Alt. Snatch 4 Push-ups STATION 4 400m Run then… Max Plank HoldRead More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (5 MINUTE CAP) ROUND 1: :30 Row (Arms only) 5/5 Single Arm Ring Rows 10 Tempo Air Squats (33×1)* ROUND 2: :30 Row (Legs only) 5/5 Single Arm Ring Rows 10 Air Squats ROUND 3: :30 Row (Arms & Legs) 10...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges 10 KB Top ½ Deadlift* → 10 Russian KBS 8 Scap Push-Ups → 8 Knee Push-Ups Workout Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – Max KB Goblet Alt. Reverse...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks (try to clap overhead and behind the back) 5 Jumping ¼ Squats 10 Glute Bridge-Ups 5 Jumping ½ Squats 5 Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 DB Deadlifts 15 Sit-Ups 10 DB Hang...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 200m Jog Immediately into … 8 ROUNDS, :20 ON / :10 OFF Movement 1 & 5 – Air Squats Movement 2 & 6 – High Knees (in place) Movement 3 & 7 – Alt. Step-Ups Movement 4 & 8 – Butt kickers (in place) Workout...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00 Max Cal Bike 1:00 Bent Over Row STATION 4 1:00 Max Cal Row...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean *This is a...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ft Workout Metcon (Time) IN TEAMS of 2: FOR TIME 800m...Read More