CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single-Unders* 10 Kip Swings 10 Alt. Step-Ups 10 Alt. Plank Shoulder Taps *Switch to Double-Unders at the 3:00 mark Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :45 FLR or Plank MIN 2 – :40 Lat Pull Down Hold MIN 3 – :35 Top of Pull-up Hold (No Measure) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Double Unders -:15 Rest- 1:00 – Toes to Bar -:15 Rest- 1:00 – DB Bent Over Rows (50/35)|(35/20) -:15 Rest- 1:00 – DB Goblet Step-up (24/20) -:15 Rest- *No Additional Rest b/t Sets (Score is Reps)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 35-50 Unbroken Double Unders* MIN 2 – 5-10 Unbroken Bar Muscle-Ups** MIN 3 – Run 200m *Max 2 Attempts – If you miss more than (2) attempts in any minute, perform 15 Burpees post-workout. Pick a number that challenges you. **Choose a number that you can perform unbroken that challenges you. (No Measure) B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 Slam Ball Deadlifts 5 Slam Ball Shoulder Presses 10 Lunges :30 Alt. Plank Heel Taps Skill Metcon (No Measure) 5 SETS ON A 15:00 CLOCK… 3-5 Strict Hanging Knee Raise to L-Kick + 3-5 Kip Swings + Knees-Up + 3-5 Kipping Toes to Bar (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20 Slam Ball Lunges (20/10) 20...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8/8 SA DB DL 8/8 SA Ring Rows 16 Walking Lunges 25ft Bear Crawl Strength Bench Press (6-6-6-6) 6-6-6-6 Bench Press (Score is Weight) Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 15 DB Hang Power Cleans (50/35)|(35/20) MIN 2 – 15 Kipping Pull-ups MIN 3 – 12 DB Front Rack Reverse Lunges (No Measure)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS FOR QUALITY (5 MINUTE CAP) 15 Air Squats 30 Mountain Climbers 15 KB Deadlifts 15 Russian KBS Strength Deadlift (7-5-3-7-5-3) 7-5-3-7-5-3 Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 2,4,6 and so on… Deadlifts (135/95)|(95/65) Wall Ball (20/14)|(14/12) Up-Downs -2:00 Rest- AMRAP x 6 MINUTES 2,4,6 and so on… Deadlifts (135/95)|(95/65) Wall Ball (20/14)|(14/12) Up-Downs *Restart back at 2 reps in the second effort. (Score is Rounds + Reps)Read more