CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt. Cossack Squats (Back Rack optional) 5 Hang Muscle Snatches 5 Snatch Balance *First round with PVC / Second round with BB Workout RX: Metcon (Time) FOR TIME 12-9-6-3-6-9-12 Squat Snatch (95/65) Strict Pull-up SC: Metcon (Time) FOR TIME 12-9-6-3-6-9-12 Squat Snatch (65/45) Strict Pull-up (Banded) BG: Metcon (Time) FOR TIME 12-9-6-3-6-9-12 Squat Snatch (55/35) DB Bent Over Row (Heavy) Finisher Metcon (Time) PARTNER FINISHER IN TEAMS OF 2… 125 Cal Bike* *P1 works while P2 rests. Partners can alternate as needed.Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Meter Row STATION 2 Box Step-Ups STATION 3 Max Meter Row STATION 4 Box Step-UpsRead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Ground to OH 10 Sit-ups STATION 2 EMOM 10 Burpees STATION 3 AMRAP 10 DB Front Rack Lunges 10 Mountain Climbers STATION 4 EMOM 10 BurpeesRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES* 5 Pull-Ups 10 Push-Ups 15 Air Squats *Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).Please note load for squat clean.Read more

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