CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 3 QUICK ROUNDS 30 Mountain Climbers 15 Sit-ups 10 DB Curl to Press Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (2111) (Score is Weight) Workout Metcon (Time) 3 ROUNDS 15 DB Bench Press (35/25)|(25/15) 12 DB Renegade Rows* *1 Rep = Row L + Row R (no push-up) -into- 100 Sit-ups -into- 30-20-10** DBL DB Hang Snatch **15/12 Cal Bike after each full round. (Score is Time)Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 3 ROUNDS :30 Air Squats :30 Burpees :30 Deadlifts :15 Rest Strength Power Clean (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Power Clean *Last seen 11/29/19 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Power Cleans (135/95)|(95/65) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS… 20 Arm Circles Forward 20 Arm Circles Back :30 Doorway Stretch (L/R) AMRAP x 8 MINUTES 20 Shoulder Taps 5 Push Up to Pike :20 Pike Hold 7/5 Cal Row 20 Mountain Climbers 5/5 Single Arm Bent Over Row→Rows in the top of the Push Up* *May progress to Rows in the top of the Push Up as desired by the athlete. Workout RX: Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)* *Renegade Row = Row L + Row R + Push-Up (Score is Rounds + Reps) SC: Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU (2 ab mat) 10 Renegade...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 200m Row 100m Run 10 Ring Rows STATION 2 AMRAP 200m Row 100m Run 15 Wall Balls STATION 3 AMRAP 200m Row 100m Run 20 Russian TwistsRead more