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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 8 Alt. Samson Stretch 8/8 Single Arm Ring Rows 8 Air Squats 8 Hammer Curls Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2 Front Squat (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Kipping Pull-ups 1:00 – Wall Balls (20/14)|(14/10) 1:00 – Supinated Bent Over Rows (95/65)|(75/55) 1:00 – Front Squats (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS :30 KB Deadlifts :30 Russian KBS :30 Up-Downs Strength Metcon (Weight) EVERY 1:30 x 7 SETS 2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 300m Row 20 Up-Downs 10 Front Rack Forward Lunges (135/95)|(95/65) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Run 50 Jumping Jacks 40 Mountain Climbers 20 Up-Downs 10 DB Renegade Rows* *1 Rep = Row (R) + Row (L) + Push-up. Strength Bench Press (5-5-5-5) 5-5-5-5 Bench Press (Score is Weight) Workout Metcon (6 Rounds for time) EVERY 2:00 x 6 SETS 200m Run Max Man Makers (35/25)|(25/15) w/ remainder (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more