CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) TABATA (8 ROUNDS, :20 ON/ :10 OFF)* MVMT 1 – Single-Unders MVMT 2 – Kip Swings MVMT 3 – Burpees MVMT 4 – DB Deadlifts *By the end of all 8 rounds, each movement should have been completed twice Strength Metcon (No Measure) 3 SETS FOR QUALITY 7-10 Strict Chin-Up 25 Banded Row 1:00 Double Under Practice -Rest As Needed b/t Sets- (No Measure) Workout “PUMPKIN SPICE LATTE” (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 3 DB Burpees (50/35)|(35/20) 7 Pull-ups 21 Double Unders (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1 ROUND 200m Row 15 Air Squats 10 Strict Press Into… 2 ROUNDS 200m Row 10 Front Squats 10 Push Press Strength Thruster (7-5-5-3-3) 7-5-5-3-3* Thruster *Start weight moderate and end moderate-heavy. (Score is Weight) Workout Metcon (Time) FOR TIME 21-18-15-12-9-6* Thrusters (115/75)|(75/55) *Complete 15/12 Cal Row after each set. -Hard Cap 16:00- (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball **1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard Workout Metcon (AMRAP – Reps) EVERY 3:00 x 18 MINUTES… 30 Wall Balls (20/14)|(14/10) 15/12 Cal Bike MAX Double Unders in Time Remaining* *No Additional Rest b/t Sets (Score is Reps) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:30 Wall-Sit :30 Perfect Hollow Rocks -Rest 1:00 b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 5 Kip Swings 5 Hanging Knee Raises 5 Slow Good Mornings Strength Deadlift (10RM) ON A 15:00 RUNNING CLOCK… Find 10RM Deadlift (Score is Weight) Workout Metcon (AMRAP – Reps) “TABATA” 8 ROUNDS, :20 ON / :10 OFF* TABATA 1 – Up-Downs TABATA 2 – Toes to Bar TABATA 3 – Deadlifts (135/95)|(95/65) *No additional rest b/t Tabatas (Score is Reps)Read more