CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1: Good Mornings MIN 2: Cal Bike (EZ) MIN 3: Glute Bridge MIN 4: Cal Bike (MOD) MIN 5: Up-Downs Strength Deadlift (6×5) ON A 15:00 RUNNING CLOCK… 6×5 Deadlift* *Light-Moderate for all sets (Score is Weight) Workout Metcon (Weight) EMOM x 14 MINUTES MIN 1 – 5 Deadstop Deadlifts* MIN 2 – :45 Max Cal Bike *Deadlift starts moderate then can build every round or every other round. (Score is Weight)Read more

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CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 ROUNDS 10/10 Moose Antlers 5 Inch Worm + Push-Up 10 PVC Pass-thrus Into… 3 ROUNDS 10 Push-ups (2111) 8 Snatch Grip RDL 6 Hang Muscle Snatch Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Hand Release Push-Ups 25 Power Snatches (75/55)|(65/45) (Score is Time) Post-Workout Strength Bench Press (9-7-7-5) 9-7-7-5 Bench Press* *Build to a Heavy set of 5. Reps 4 & 5 of the final set should be very challenging. (Score is Weight)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 100m Run 30 Mountain Climbers 10 Russian KB Swings 8 KB Goblet Forward Lunges Strength Front Squat (6×5) ON A 15:00 RUNNING CLOCK… 6×5 Front Squat* *Light-Moderate for all sets (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 2:30 x 5 SETS 200m Run 10 Front Squats (115/75)|(75/55) (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 Bike (EZ) MIN 2 – :45 Shoulder Taps MIN 3 – :45 Bike (Mod) MIN 4 – :45 Up-Downs MIN 5 – :45 Bike (Mod-hard) Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 KB Z-Press MIN 2 – 12 Alt. KB Floor Press MIN 3 – :40 DBL OH KB Hold (Score is Weight) Workout Metcon (Time) FOR TIME 50/40 Cal Bike 50 Sit-Ups 30/25 Cal Bike 40 Sit-Ups 20/15 Cal Bike 30 Sit-ups (Score is Time)Read more