CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Jog 7 Hang High Pulls 6 Alt. Elbow Punches 5 Kip Swings 4 Scap Push-Ups into .. 2 ROUNDS 5/5 Moose Antlers 10 Banded Hollow Lat Pull Downs 5 Cat/Cows :20/:20 Single Arm Plank Strength Hang Power Clean (Moderate 3-Rep ) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Clean (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 7 MINUTES 7 Hang Power Cleans (135/95)|(95/65) 7 Toes to Bar 7 Hand Release Push-Ups -Rest 2:00 b/t Sets- (Score is Rounds + Reps) BB KG: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (8:00 CAP) 10 Up-Downs 10 Single DB Front Squat 10 Single DB Push Press 10 Single DB Thruster :30 Cal Bike Strength Back Squat (Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Heavy Back Squat (Score is Weight) Workout THIGHNEL RICHIE (Calories) ON A 12:00 RUNNING CLOCK… 5 ROUNDS 10 Burpees to a Target* 20 Wall Balls (20/14)|(14/10) then… Max Cal Bike with remaining time *Ideally, 6″ above standing reach. (Score is Cals) KG WB: (9/6)|(6/5)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 1:00 Row 7 Ring Rows + :10 Top of Ring Hold 10 Scap Pull-Ups :20 Active Hang Strength Metcon (No Measure) EVERY :45 x 4 SETS 3 x 2-for-1 Pull-Ups* -Rest As Needed- 3 SETS FOR QUALITY 5-10 Kipping Pull-Ups *1 Rep = 1 Kip Swing + 1 Kipping Pull-Up + 1 Kip Swing (No Measure) Workout Metcon (5 Rounds for time) EVERY 3:00 x 5 SETS 250/200m Row 20 Slam Balls (20/10) 8 Pull-Ups* *C2B Optional. (Score is Each Set For Time) KG SB: (10/5)Read more

CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 200m Run 8 Push-Up to Pike 8 Lunge + Lunge + Up-Down 16 Hollow Rocks Strength Push Press (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Heavy Push Press (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 DB Suitcase Lunges (25/15)|(15/10) 15 Push Press (75/55)|(45/25) (Score is Time) KG DB: (22.5/15)|(15/9) KG BB: (50/35)|(35/25)Read more