CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over Row 8 Up-Downs* *Perform 6 Burpees in the second round. Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups *Focus on Hips to Bar (No Measure) Workout Metcon (Time) FOR TIME 72/58 Cal Bike* 48 Toes to Bar 24 Renegade Row (50/35)|(35/20) 12 Burpee Bar Muscle-Ups *7:00 max time to accomplish (Score is Time) KG DB: (22.5/15)|(15/9) BMU Option 1: Burpee Jumping Bar Muscle-Up BMU Option 2: Burpee Chest to Bar Pull-UpRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Moose Antlers :30 Legs Only Bike (arms only for 2nd round) 5 Empty Barbell Cuban Presses :30 Alt. Deadbugs Strength Push Press (3×5) 1×5 @ 60% 1×5 @ 65% 3×5 @ 70% *Base percentages off 5-Rep Heavy. Option to take bar from floor. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 10/8 Cal Bike 8 Ring Rows 8 Strict Press (75/55)|(55/45) -Rest 2:00- AMRAP x 8 MINUTES 10/8 Cal Bike 8 Pull-Ups 8 Push Press (115/75)|(75/55) (Score is Rounds + Reps) KG BB1: (35/25)|(30/20) KG BB2: (50/35)|(35/25) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 10 MINUTES 8 Ring Rows 8 Strict Press (55/45)|(35/25) -Rest 1:00- AMRAP x 10 MINUTES 8 Pull-Ups 8 Push Press (75/55)|(45/35) *P1 will complete Max Cal Bike....Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 5 Down-Dog to Up-Dog 10 Groiners Into… 2 ROUNDS 4/4 Split Squats 6 Wall Ball Front Squats 6 Wall Ball Push Press 10 Elbow Punches Strength Metcon (Weight) 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 15 Wall Balls (20/14)|(14/10) 10 Hang Power Clean (115/75)|(75/55) 5/5 Front Rack Lunge* *Perform all 5 reps on the Left side then 5 reps on the Right side (Score is Rounds + Reps) KG WB: (9/6)|(6/5) KG BB: (50/35)|(35/25) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Flow Stretching (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Moose Antlers :15 Dead Bar Hang + :15 Active Bar Hang 5/5 Single Arm Ring Rows :30 High Knees + :30 Butt Kickers Immediately into … 2 ROUNDS 100m Run 5 Empty Barbell Cuban Presses (high pull + strict press) 5 Kip Swings + 5 Kip Swings with slight knee raise 3-5 Strict Pull-Ups Strength Metcon (Weight) ON A 5:00 RUNNING CLOCK… Build to a Moderate starting weight of 2 Hang Power Clean + 1 Shoulder to OH -Immediately Into- EMOM x 10 MINUTES* 2 Hang Power Clean + 1 Shoulder To Overhead *Increase Weight Every Other Round. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 200m Run 10 Pull-Ups 5 Hang Clean to OH (135/95)|(95/65) (Score is Round + Reps) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (AMRAP...Read more

CrossFit Mettle and Honor – NCCOMPETERead more