CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 Rounds (5:00 CAP) 35 Single Unders* :30 Tuck Hold 7/7 SA DB Upright Row 7 Burpees *Round 2 – Big Jump Singles. / Round 3 – Double Attempts Strength Bench Press (10-10-10) 10-10-10* Wide Grip Bench Press *Keep weight light to moderate. (Score is Weight) Workout Metcon (No Measure) 3 SETS FOR QUALITY 500m/400m Row :40 Max Double Unders 20 KB Upright Rows (35/26)|(26/18) 20 Slow Deadbugs 100′ Plate Gun Walk (45/35)|(35/15) -Rest :30 b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 3:00 MINUTES 5 Up-Downs 6 Alt. Step-Ups 7 Single DB Strict Press -Rest 1:00- AMRAP x 3:00 MINUTES 2 Burpees 4 Box Jump Overs 6 Alt. DB Hang Cleans Strength Hang Clean and Jerk (3-3-3-3-3-3-3-3-3) EMOM x 9 MINUTES 3 Hang Power Clean to OH* *Keep weight light to moderate. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 5 SETS 6 Hang Power Clean to OH (115/75)|(75/55) Max Burpee Box Jump Overs (24/20) in the Remaining Time… -Rest 1:00 b/t Sets- (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 ROUNDS (5:00 CAP) 12 Alt. Lunges* 10 Ring Rows 8 Deadbugs :30 Bike (MOD) *Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back. Strength Metcon (Weight) 3 SETS 7/7 Back Rack Forward Lunges* 1:30 Hollow Body Hold -Rest As Needed b/t Sets- *Keep weight light-moderate. (Score is Weight) Workout Metcon (Time) FOR TIME 40-30-20-10 Alt. Back Rack Forward Lunges (75/55)|(45/35) 30-25-20-15* Cal Bike 20-15-10-5 Pull-Ups *Alt. Calories: 25-20-15-12. (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 3 Empty Barbell Cuban Presses 4 Push-Up to Pike 5/5 Moose Antlers 6 Burpees (or Up-Downs) 7/5 Cal Bike Strength Metcon (Weight) 6 SETS 3 Strict Press + 2 Push Press + 1 Push Jerk -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 10 Shoulder to Overhead (Athlete Choice) 20 Sit-Ups 400m Run (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 16 MINUTES 5 Shoulder to Overhead (Athlete Choice) 10 Sit-Ups 200m Run *P1 completes 5 S2OH and 10 Sit-Ups then takes off for run. Once P1 completes the Sit-Ups, P2 can enter the workout and starts their S2OH. Partners can never pass one another in the workout. (Score is Rounds + Reps)Read more