CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Plank Hold then… AMRAP 5 Air Squats 5 Up-Downs STATION 2 1:00 Squat Hold then… AMRAP 10 Lunges 10 DB Strict Press STATION 3 1:00 Hollow Hold then… AMRAP 15 Situps 15 Jumping Jacks STATION 4 1:00 Superman Hold then… AMRAP 20 Single Unders 20 Flutter KicksRead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 2:00 Max Cal Bike 1:00 Max Push-ups STATION 2 2:00 Max Cal Bike 1:00 Max Box Jumps STATION 3 2:00 Max Cal Bike 1:00 Max Double UndersRead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Power Clean STATION 2 Max Burpee Over DB STATION 3 Max DB Front Squat STATION 4 Max Mountain ClimbersRead more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 5 Inch Worms + Push-Up 5 Cal Bike or 30 Jumping Jacks 10 Alt. Groiners Into… AMRAP x 2 MINUTES 5 Burpees 5 Cal Bike or 30 Mountain Climbers 10 Lunges Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12 Back Rack Split Squats (R) MIN 2 – 12 Back Rack Split Squats (L) MIN 3 – :40 Plank Hold (Score is Weight) Strength – HOME Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12 DB Front Rack Split Squats (R) MIN 2 – 12 DB Front Rack Split Squats (L) MIN 3 – :40 Plank Hold (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 2:30 FOR 5 SETS 15/12 Cal Bike 12 Back Rack Reverse Lunges (155/105)|(115/75) (Score is Each Round for Time) Workout – HOME Metcon (5 Rounds for...Read more

CrossFit Mettle and Honor – NCCOMPETERead more