CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3:00 Bike (Increasing effort each 1:00) Into… 3 SETS FOR QUALITY (7:00 CAP) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Lunge 10 Push-Up to Pike 10 Elbow Punches Workout Metcon (AMRAP – Reps) EVERY 3:00 x 21 MINUTES 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) Max Cal Bike in Time Remaining… (Score is Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 21 MINUTES P1 – 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) P2 – Max Cal Bike *P1 works on a full round while P2 bikes. Partners switch after 1 complete Round of 8 Power C&J and 24 Slam Balls. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 250m Row 5 Inchworms 10 Bird Dogs 10 KB Deadlifts Strength Deadlift (5×5) ON A 15:00 RUNNING CLOCK… 5×5 Deadlift* *Moderate for all sets (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 60/50 Cal Row 25 Deadlifts (155/105)|(115/75) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single Unders 5/5 SA DB Strict Press 5/5 SA DB Swing 10 Tuck Ups Strength Push Press (5×5) ON A 12:00 RUNNING CLOCK… 5×5 Push Press* *Moderate for all sets (Score is Weight) Workout Metcon (Time) FOR TIME 2 ROUNDS 60 Double Unders 12 Up-Downs Into… 6 ROUNDS 4 Push Press (135/95)|(95/65) 8 Toes to Bar Into… 2 ROUNDS 60 Double Unders 12 Up-Downs (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1:00 Bike (EZ) Into… AMRAP x 4 MINUTES 10 Russian KB Swings 8 Goblet Squats 30’ Bear Crawl Into… 1:00 Bike (Hard) Strength Front Squat (5×5) ON A 12:00 RUNNING CLOCK… 5×5 Front Squat* *Moderate for all sets (Score is Weight) Workout “REDLINE” (3 Rounds for time) 3 SETS 15-10-5 Front Squats (95/65)|(65/55) Cal Bike -Rest 1:30 b/t Sets- *Cal Option…12-8-4 (Score is Each Set for Time)Read more