CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Up-Downs → Burpees MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges MOVEMENT 3 – DB Deadlifts → Bent Over DB Rows MOVEMENT 4 – Bike Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 10 DB Hang Power Cleans 10 Alt. DB Suitcase Lunges 10/8 Cal. Bike Optional Finisher Warm-up (No Measure) 2 SETS 2:00 Quad Smash w/barbell or foam roller* 25 Hollow Rocks *1:00 on each quadRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 5/5 Single Arm DB Front Squats 5 Tall Planks to Down Dog 5/5 Single Arm DB Push Press 5/5 Moose Antlers 5/5 Single Arm DB Thrusters 100m Jog Workout Metcon (6 Rounds for reps) EVERY 3:00 FOR 6 SETS 300m Run Then Max Reps of… Sets 1 & 4 – Max DB Front Squats Sets 2 & 5 – Max DB Push Press Sets 3 & 6 – Max DB ThrustersRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch + 10 Sit-ups STATION 3 AMRAP 5 DB Devil’s Press 10 Box Step-OverRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s GPP Session for Part C. B. NC60 Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 Burpees Strength Deadlift (1×3) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES Row 300m 7 Burpee Over Bar 3 Deadlift (255/175)|(185/135)* *Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP. Optional Finisher Warm-up (No Measure) NOT...Read more