CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Groiners 5 Bootstrappers 5 Pike Push-Ups 10 Jumping Air Squats Immediately Into… AMRAP x 4 MINUTES 10 Barbell DL 5 Hang Muscle Cleans 5 Shoulder Press 10 Push Press Strength Push Jerk (1×5) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk* *Option to come from the floor or the rack. (Score is Weight) Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Partner Workout Option Metcon (Time) IN TEAMS OF 2… HERO WORKOUT “PARTNER DT” 10 ROUNDS FOR TIME* 12 Deadlifts (155/105)|(115/75) 9 Hang Power Cleans 6 Push Jerks *”You Go, I...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING “HEL-A-BEL”* (Time) 3 ROUNDS FOR TIME 10 Power Snatch (135/95) 1 Round of Helen (Score is Time) B. NC60 Warm-up Warm-up (No Measure) 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength Back Squat (2RM) ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight) Workout Metcon (Weight) EMOM x 10 MINUTES 5 Back Squat (Athlete’s Choice)* 10 Toes to Bar *Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack. (Score is Weight) C. STRENGTH / GYMNASTICS Warm-up (No Measure) No Additional Strength. Go all-in to your workouts for today. (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Barbell Clean Deadlifts 8/8 Slow Tempo Elbow Punches 8 Lunge + Twist + Kang Squats 100m Run Strength Metcon (Weight) 5 SETS* 10 Bench Press 10 Strict Pull-Ups *Keep weight moderate. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 3 MINUTES 2 Strict Pull-Ups 4 Hand Release Push-Ups 6 Box Jumps (30/24)|(24/20) *Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Rounds + Reps)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Row Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 6/6 Elbow Punches Immediately into… Row in Time Remaining Strength Hang Clean (7×3) EVERY 1:30 x 7 SETS* 3 Hang Squat Cleans *Keep weight light-moderate. (Score is Weight) Workout Metcon (Time) 7 ROUNDS FOR TIME 250m Row 8 DB Hang Squat Cleans (50/35)|(35/20) (Score is Time)Read more