CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. (No Measure) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Alt. Elbow Punches 5 Good Mornings 5 Slow RDLs 5 Upright Rows 5 Shoulder Press Into… EMOM x 4 MINUTES Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers Min 2 – 10 Alt. Groiners + Max Squat Jumps Strength Deadlift (2RM) ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift (Score is Weight) Hero Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 SeeSaw Upright Row MIN 2 – :45 Broad Jumps MIN 3 – :45 SeeSaw Strict Press MIN 4 – :45 Broad Jumps MIN 5 – :45 Lunge + Twist Strength Push Jerk (6-6-6-6-6) EVERY 1:30 x 5 SETS 6 Push Jerks (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – Push Jerks (95/65)|(65/45) 1:00 – Ring Rows 1:00 – Wall Sit -Rest 1:00 b/t Sets- (Score is Reps)Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Row* *Increase pace every :30 Into… AMRAP x 6 MINUTES 10 Alt Groiners 10 Alt Lunges w/ Torso Twist 10 Tempo Air Squats (3221) 10 Empty Barbell Kang Squats Strength Back Squat (2RM) ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat (Score is Weight) Workout Metcon (Distance) ON A 12:00 RUNNING CLOCK… 1000/800m Row 60 Sit-Ups 30 Back Squats (185/135)|(135/95) Max Meter Row In Time Remaining… (Score is Meters)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 100m Run 6/6 SA DB Deadlift 6/6 SA DB Hang Power Clean 10 Slam Ball Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… 6 SETS 2 Pausing Clean Deadlift* + 2 High Hang Power Cleans + 1 Hang Power Clean *Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 SA DB Power Cleans (R) (50/35)|(35/25) 10 SA DB Power Cleans (L) 20 Slam Balls (20/10) 200m Run (Score is Rounds + Reps)Read more