CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Row or Cardio Choice MIN 2 – :45 Scap Push-Up MIN 3 – :45 Row or Cardio Choice MIN 4 – :45 Single DB Bent Over Row MIN 5 – :45 Row or Cardio Choice MIN 6 – :45 Single DB Swing Strength Metcon (No Measure) 3 SETS FOR QUALITY 10 Wide Grip Inverted Rows 10 Deficit Push-ups 30 Alt. V-ups -Rest 1:30 b/t Sets- (No Measure) Strength – HOME Metcon (No Measure) 3 SETS FOR QUALITY 10 DB Supinated Bent Over Rows 10 Deficit Push-ups 30 Alt. V-ups -Rest 1:30 b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 25-20-15 Pull-ups 15-20-25 Cal Row 20-20-20 Kettlebell Swing (53/35)|(35/26) (Score is Time) Workout – HOME Metcon (Time) FOR TIME 25-20-15 DB Bent Over Rows 15-20-25 Weighted Sit-ups 20-20-20 DBL DB Swing (Score...Read more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 15 Jumping Jacks 10 Air Squats 8 Step-ups or 8 Cossack Squats 6 Up Downs Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a heavy weight of the complex 1 Deadlift + 2 Hang Power Cleans + 3 Front Squats (Score is Weight) Strength – HOME Metcon (Weight) 6 SETS ON A 12:00 CLOCK… 5 DB Deadlifts + 5 DB Hang Power Cleans + 5 DB Front Squats (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3-6-9 and so on… Hang Power Clean (135/95)|(95/65) Box Jumps (24/20) 200m Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3-6-9 and so on… DB Hang Power Clean DB Up-Downs 200m Run (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Lunges 5/5 SA Ring Rows 10 Mountain Climbers 10 V-ups or Tuck Ups 10 Slam Balls 5 Inchworms + Push-up Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort (No Measure) Cool Down Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… Foam Rolling or Flow Stretching (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4 Max Push-up Plank (if break, rest as needed and go back to hold)Read more