CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Mountain Climbers 10 Alt. DB Strict Press 20 Mountain Climbers 10 Step-ups or Lunges 20 Mountain Climbers 10 DB Goblet Squats Strength Metcon (No Measure) 3 SETS 10/10 DBL DB Split Squats (Suitcase) 12 Alt. DB Strict Press* 1:00 EZ Row *Both DB held in front, alternate pressing arms for 12 reps. (No Measure) Strength – HOME Metcon (No Measure) STRENGTH 3 SETS 10/10 DBL DB Split Squats (Suitcase) 12 Alt. DB Strict Press* 1:00 Cardio Choice *Both DB held in front, alternate pressing arms for 12 reps. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES* 4 DB Front Squats (50/35)|(35/20) 3 DB Box Step Over (20) 2 DB Thrusters 1 DB Devils Press *Partner 1 completes one full round while Partner 2 rests. Then switch roles. (Score...Read more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Barbell or DB Goblet Good Mornings 8 Kipping Swings or Single DB Bent Over Rows 8 V-ups or Tuck-ups 8 Barbell or Single DB RDLs Strength Sumo Deadlift (8-6-4-8-6-4) 8-6-4-8-6-4 Sumo Deadlift* *Second set of 8-6-4 should be heavier than your first set of 8-6-4 (Score is Weight) Strength – HOME Metcon (Weight) STRENGTH 16-12-8-16-12-8 Slow DB Sumo Deadlifts (Score is Weight) Workout Metcon (3 Rounds for time) 3 SETS 12-10-8 Deadlifts (185/125)|(115/75) Toes 2 Bar -1:30 Rest b/t Sets- (Score is Each Set for Time) Workout – HOME Metcon (3 Rounds for time) 3 SETS 20-15-10 DB Deadlifts Alt. V-ups -1:30 Rest b/t Sets- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Pull-ups or DB Suitcase Shrugs 10 Knee Push-ups :30 Push-up Plank 1 Wall Walk or 5 Inchworms w/o Push-up 1 ROUND 20 Shoulder Taps 10 Hand Release Push-ups :30 Push-up Plank 1 Wall Walk or 5 Inchworms w/o Push-up 1 ROUND 10 DB Strict Press 10 Push-ups :30 Push-up Plank 1 Wall Walk or 5 Inchworms w/o Push-up Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (1111) (Score is Weight) Strength – HOME Metcon (Weight) ON A 12:00 RUNNING CLOCK… 80 DB Floor Press* *Every 20 Reps complete 10 Diamond Push-ups. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Strict Pull-ups 6 Deficit Push-ups* 9 Up-Downs *Deficit on DBs or Plates (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES...Read more

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CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row or 100m Run 10 Air Squats 6/6 SA DB Bent Over Row Strength Metcon (Weight) EVERY 1:30 x 6 SETS 1 Hang Power Clean + 1 Power Clean + 2 Front Squats (Score is Weight) Strength – HOME Metcon (Weight) EVERY 1:00 x 10 SETS 3 DB Hang Power Clean + 3 DB Power Clean + 3 DB Front Squats (Score is Weight) Workout Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 7 Power Cleans (Athlete Choice)* MIN 2 – 35 Air Squats MIN 3 – 16/13 Cal Row *Power Clean Starts moderate and then can build every round or every other round. (Score is Weight) Workout – HOME Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12 DB Power Cleans MIN 2 – 35 Air Squats MIN 3 – :45...Read more