CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single Unders 10/8 Cal Bike 10 Broad Jumps 10 Barbell Upright Rows Strength Hang Power Clean (6-6-4-4-2) 6-6-4-4-2* Hang Power Clean *Keep weight moderate-heavy. (Score is Weight) Workout Metcon (Time) FOR TIME* 300 Double Unders 100/75 Cal Bike 50 Hang Power Cleans (135/95)|(95/65) *Partition sets/reps in any order to complete for time. (Score is Time) ()Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1: :50 Cal Row MIN 2: :50 Up-Downs Over Bar MIN 3: :50 Barbell Good Morning MIN 4: :50 Jumping Lunges MIN 5: :50 Inchworms + Push-Ups Strength Deadlift (6-6-6-6-6-6) EVERY 2:00 x 6 SETS* 6 Deadlift *Start heavier and end heavier than last week. . (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 50/40 Cal Row 25 Deadlifts (155/105)|(115/75) 15 Burpees Over Bar -Hard Cap 15:00- (Score is Time)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 ROUNDS (7 MINUTE CAP) 10 Tuck-Ups 10 Kip Swings 10 Slow Med Ball Squats 10 Med Ball Push Press 20’ Bear Crawl Strength Back Squat (6-6-6-6-6-6) EVERY 2:00 x 6 SETS* 6 Back Squat *Start heavier and end heavier than last week. (Score is Weight) Workout “SABERTOOTH” (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 Back Squat (135/95)|(95/65) 5 Toes to Bar 5 Wall Balls (30/20)|(20/14) (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Barbell Deadlifts 8 Reverse Lunges Strength Metcon (Weight) 6 SETS 1 Pausing Below The Knee Power Clean + 1 Pausing Hang Power Clean* + 1 Hang Power Clean *Athletes will pause :02 below the knee before completing the movement, and :02 above the knee before completing the movement. (Score is Weight) Workout Metcon (AMRAP – Reps) 5 SETS (:40 ON / :20 OFF)* MOVT 1 – Hang Power Clean (95/65)|(65/45) MOVT 2 – Back Rack Reverse Lunges MOVT 3 – Sit-Ups -No Additional Rest b/t Sets- (Score is Total Reps)Read more