CrossFit Mettle and Honor – NCX Warm-up Metcon (No Measure) AMRAP x 6 MINUTES 8 Scap Push-Ups 8/8 Slow Split Squats 8 Single DB BOR 8/8 SA DB Strict Press Strength Metcon (Weight) 5 SETS FOR QUALITY 10/10 SA DB Incline Bench Press 1:00 Ring Body Saw *Keep weight moderate. (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – DB Floor Press (35/20)|(20/15) -Rest :15- 1:00 – DB Goblet Lunges -Rest :15- 1:00 – DB Renegade Rows -Rest :15- 1:00 – DB Up-Downs -Rest :15- (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Scap Pull-Ups 12 Kip Swings 10 Ring Rows 12 Single DB Russian Swings Strength Deadlift (1×5 / 1×5 / 1×5 / 1×5) DEADLIFT 1×5 @Mod 1×5 @Mod-Heavy 1×5 @Heavy 1×5 @Heavy+ (Score is Weight) Workout Metcon (6 Rounds for time) 6 SETS 10 Pull-Ups 8 Toes to Bar 6 Deadlifts (Athlete Choice) -Rest 1:00 b/t Sets- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES Min 1 – :50 Bike (Moderate) Min 2 – :50 Jumping Jacks Min 3 – :50 Push-Up to Pike Min 4 – :50 Plank Rotations MIn 5 – :25 Box Step Ups + :25 Box Jumps Strength Push Press (1×5 / 1×5 / 1×5 / 1×5) PUSH PRESS 1×5 @Mod 1×5 @Mod-Heavy 1×5 @Heavy 1×5 @Heavy+ (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 35/28 Cal Bike 25 Box Jumps (24/20) 15 Push Press (115/75)|(75/55) (Score is Time)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Skill Metcon (No Measure) FOR QUALITY 2-3 SETS 2-4 Strict Chest to Bar Pull-Ups 2-4 Kipping Chest to Bar Pull-Ups -Rest- 1-3 Kipping Hips to Bar 1-3 Bar Muscle Ups (No Measure) Workout Metcon (Time) 10 ROUNDS FOR TIME 3 Bar Muscle-Ups 6 Burpees to Plate 9 Kettlebell Swings (53/35)|(35/26) (Score is Time)Read more