CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND (7 min cap) :45 Bike (legs only) 10 Up-Downs w/step forward :45 Bike (arms only) 10 Burpees w/step forward :45 Bike (arms & legs) 10 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 12/10 Cal Bike 10 Burpees -16:00 Hard Cap-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 50m Jog 5/5 Single Arm DB Strict Press 12/10 Cal. Bike 5/5 Single Arm Ring Row Workout Metcon (Time) FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2:00 Bike :15 Fast :45 Recovery 2 ROUNDS 8 Alt. Step-Ups 6 Alt. Cossack Squats* 4 Up-Downs (no push-up burpee) Workout Metcon (Time) FOR TIME* 30-20-10-20-30 Cal Bike KB Goblet Squats *10 Up-Down Box Jumps After Each Full Set -20:00 Hard Cap-Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling) 25’ Butt Kickers/25’ High Knees 10 Alt. Groiners *25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)* *Hold a plate overhead, in your palm. Switch out the waiter walk for a 50m shuttle run at the 3 minute mark. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 10 MedBall Power Clean 200m Run 10 MedBall Press Optional Finisher Warm-up (No Measure) TABATA, 8 SETS (:20 ON/ :10 OFF) MOVEMENT 1 – DBL Bicep Curls MOVEMENT 2 – Russian TwistsRead more