CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 8 MINUTES 1 – :30 Moderate Row → Row at workout pace 2 – :30 Up-Down w/step over the erg → Burpee over Erg 3 – :30 Moderate Bike → Bike at workout pace 4 – :30 Sit-Up Workout Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 15/12 Cal. Row MIN 2 – 10 Burpees Over Erg -2:00 Rest- EMOM x 8 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 20 Sit-UpsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate) Workout Metcon (6 Rounds for time) EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders 200m RunRead more

CrossFit Mettle and Honor – NCBURN Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max DB Thruster 1:00 Max Sit-ups 1:00 Walking Lunge STATION 2 2:00 Max Plank 1:00 Rest STATION 3 2:00 Recovery Pedal on Bike 1:00 RestRead more

CrossFit Mettle and Honor – NCCOMPETERead more

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