CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row 4 Burpee Broad Jumps 8 Empty Barbell Deadlifts 10 Glute Bridge-Ups 12 Air Squats Strength Hang Clean (3-Rep Moderate ) ON A 15:00 RUNNING CLOCK… Build to a Moderate 3-Rep Hang Squat Clean (Score is Weight) Workout Metcon (Time) FOR TIME 3-6-9-12-9-6-3 Hang Squat Clean (135/95)|(95/65) 5-10-15-20-15-10-5* Cal Row *Adjusted Cals: 3-8-12-15-12-8-3 (Score is Time) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 10 ROUNDS FOR TIME* 8 Hang Squat Cleans (135/95)|(95/65) 15/12 Cal Row *P1 completes a full round. P2 rests. Once P1 completes a full round P2 begins. (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :45 Cal Bike 8/8 Single Ring Supinated Ring Rows 8 Strict Burpees* 16 Bodyweight Lunges *Strict Burpee = Hands to Floor + Jump Back to Top of Push-Up Pos. + Perfect Push-Up + Jump Feet Up + Stand. Strength Metcon (Weight) EVERY 3:30 x 3 SETS 20 Alt. Incline DB Bench Press* 15 Supinated Ring Rows** *Alt. DB must stay in a locked out position. **Athletes have the option to complete Barbell Inverted Rows. (Score is Weight) Workout Metcon (Calories) EMOM x 5 MINUTES 5 Push-Ups 10 Front Rack Lunges (95/65)|(65/45) -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike -Rest 1:00- EMOM x 5 MINUTES 5 Push-Ups 10 Front Rack Lunges (95/65)|(65/45) (Score is Cals) KG BB: (42.5/30)|(30/20)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ‘ROWLING’ Rowling try and hit exactly 100m on the rower… over 100m=2 burpees, Under 100m=5 air squats Strength Workout Metcon (No Measure) EMOM X 10 MINUTES MIN 1: AMRAP OF 4 Medball Front Squat+4 MB G2OH 20/14| (14/10) MIN2: Row or Bike, Moderate effort -Rest 3:00- EMOM X 10 MINUTES MIN 1: AMRAP of 4 MB sit ups+ 4 MB Seated Press MIN 2: Bike or Row, Moderate effort Cool DownRead more

CrossFit Mettle and Honor – NCCOMPETE Recovery Workout Warm-up (No Measure) ON A 15:00 RUNNING CLOCK… Move through a full range of motion with light weight. Pick at least 5 different movements. Start with light intensity and gradually progress to moderate-light. Work up a good sweat. Do not turn this into an intensity push. (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure) *Gymnastic Pull Options… Strict Pull-Up (C2B Optional) Kipping Pull-Up (C2B Optional) Bar Muscle-Up Workout Metcon (Time) FOR TIME 800m Run Immediately Into… 5 ROUNDS 36 Double Unders 18 Russian KB Swing (53/35)|(35/26) 6-9 Reps Gymnastic Pull (Athlete Choice)* Immediately Into… 800m Run *Gymnastic Pull Options… Strict Ring Row Strict/Kipping Pull-Up Chest to Bar Pull-Up (Score is Time) KG KB: (24/16)|(16/12)Read more