CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Slam Ball Deadlifts + 5 Slam Ball G2OH 5/5 Single Arm Ring Row 5 Scap Push-Ups + 5 Knee Push-Ups Workout Metcon (Time) FOR TIME 3-6-9-12-15-18-21 Slam Ball Ring Row Push-Up *12:00 Hard CapRead more

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