CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Bike 8 Barbell Bent Over Rows Jumping Air Squats Strength Power Clean (2-2-2-2-2-2-2-2) 8 SETS* 2 Pausing Power Cleans** *Start light and end moderate-heavy. **Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)* MIN 2 – 15/12 Cal Bike *Weight should be moderate-heavy. All Reps TNG. (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 10 Wall Ball Front Rack Reverse Lunges 10 Wall Ball Strict Press 10 Wall Ball Front Squats 10 Wall Ball Push Press 5 Burpees Strength Metcon (Weight) EMOM x 4 MINUTES 6 Deadlifts Into… EMOM x 3 MINUTES 4 Deadlifts Into… EMOM x 2 MINUTES 2 Deadlifts *Goal is to increase every minute. Start moderate, end heavy. . (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlifts (185/135)|(135/95) 16 Wall Balls (20/14)|(14/10) 200m Run -Hard Cap 16:00- (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike (EZ) Into… AMRAP x 3 MINUTES 5 Up-Downs 10 Tuck Jumps 20 Crossbody Mountain Climbers Into… 1:00 Bike (Hard) Extended Warm-up Warm-up (No Measure) EMOM x 12 MINUTES Min 1 – 12 False Grip Ring Rows or Ring Pull Ups Min 2 – :30 Box Jumps* Min 3 – :45 Bike *Start at a low box height and increase each set. (No Measure) Workout Metcon (AMRAP – Reps) EVERY 3:00 x 6 SETS 15/12 Cal Bike 12 Box Jumps (30/24)|(24/20) Max Ring Muscle-Ups or Up-Down + C2B in Remaining Time (Score is Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Saddle Stretch 1:00 Pigeon Pose (R) 1:00 Pigeon Pose (L) 1:00 Wall Calf Stretch (R) 1:00 Wall Calf Stretch (L) 1:00 Rebound (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 20 Single Unders 5 Slow V-Ups or Tuck-Ups 20 Single Unders 5 Slow Barbell RDL Workout Metcon (Time) FOR TIME* 100 Double Unders 50/40 Cal Row 100 Double Unders 50 Toes to Bar 100 Double Unders 50 Burpees *Every 2:00 beginning at 0:00, complete 3 TNG Deadlifts (AHAP) (Score is Time) Finisher Metcon (No Measure) FOR QUALITY Accumulate 3:00 in Weighted Plank (45/35)|(35/15)* *Every time you break, 30 Bodyweight Russian Twists. (No Measure)Read more