CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 8:00 RUNNING CLOCK… 80 Walls Balls 80 Up-Downs *Pacing goal here is 20-25 reps a minute for the WB and 15-20 reps a minute for the Up-Downs. Complete in order. Goal is to finish within 7-8 minutes and feel like you could work for another 25 minutes afterward. -Immediately Into- FOR QUALITY 8:00 Run for Distance 8:00 Row for Distance 8:00 Bike for Distance (No Measure) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :50 Double or Triple Under Practice or Reps MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps (No Measure) Workout Metcon (Time) EVERY 3:00 FOR 5...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Team Run (find a buddy and stick with the entire time!) Into… AMRAP x 5 MINUTES (w/ empty barbell) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges Strength Push Jerk (Heavy 5-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9-6-3 Deadlift (155/95)|(115/75) Push Jerk *Complete a 200m Run after each full set. (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike :30 Bar or Ring Hang 10 Kip Swings (Bar or Ring) 10 KB Deadlifts 8 RKBS 6/6 Single Arm KB Push Press Workout Metcon (Time) 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike -Rest 2:00- 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike -Rest 2:00- 2 ROUNDS FOR TIME 5 Muscle-Ups or 10 C2B Pull-Ups 30 Kettlebell Swings (53/35)|(35/26) 20/15 Cal Bike (Score is Time)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 rounds 100 m jog 10 scap push ups 10 kip swings 5 inch worms w/ push up Strength Metcon (Weight) Workout Hot Shots 19 (Time) ‘HOTSHOTS 19’ 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull ups 400m RunRead more