CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 250m Row 5 Inchworms 10 Bird Dogs 10 KB Deadlifts Strength Deadlift (5×5) ON A 15:00 RUNNING CLOCK… 5×5 Deadlift* *Moderate for all sets (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 60/50 Cal Row 25 Deadlifts (155/105)|(115/75) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single Unders 5/5 SA DB Strict Press 5/5 SA DB Swing 10 Tuck Ups Strength Push Press (5×5) ON A 12:00 RUNNING CLOCK… 5×5 Push Press* *Moderate for all sets (Score is Weight) Workout Metcon (Time) FOR TIME 2 ROUNDS 60 Double Unders 12 Up-Downs Into… 6 ROUNDS 4 Push Press (135/95)|(95/65) 8 Toes to Bar Into… 2 ROUNDS 60 Double Unders 12 Up-Downs (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1:00 Bike (EZ) Into… AMRAP x 4 MINUTES 10 Russian KB Swings 8 Goblet Squats 30’ Bear Crawl Into… 1:00 Bike (Hard) Strength Front Squat (5×5) ON A 12:00 RUNNING CLOCK… 5×5 Front Squat* *Moderate for all sets (Score is Weight) Workout “REDLINE” (3 Rounds for time) 3 SETS 15-10-5 Front Squats (95/65)|(65/55) Cal Bike -Rest 1:30 b/t Sets- *Cal Option…12-8-4 (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1 – Lunges MIN 2 – Alt. DB Deadlifts MIN 3 – Single DB Strict Press MIN 4 – Alt. Bird Dogs MIN 5 – Slow Deadbugs Strength Bench Press (5-4-3-5-4-3) 5-4-3-5-4-3* Bench Press *Keep weight moderate-heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 11 MINUTES 10 Alt. DB Power Cleans (50/35)|(35/20) 50′ OH Walking Lunges (R)* 15 Sit-Ups 50′ OH Walking Lunges (L) *If unable to Lunge for distance complete 14 OH Lunges. (Score is Rounds + Reps)Read more