CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 High Knees + 5 Scap Pull-Ups + 5 Kip Swings MIN 2 – :30 Butt Kickers + 5/5 Single Arm Banded Lat Pull-Down MIN 3 – :30 Row + Burpees over the rower in remaining time Strength Metcon (Weight) 3 SETS 5-7 Weighted Wide Grip Pull-Ups -Immediately into- 25 Banded Wide Grip Lat Push-Downs -Rest 2:00 b/t Sets- (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 750m/600m Row 20 Pull-Ups 600m Run (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME* 1200m/1000m Row 40 Pull-Ups 400m Run *Switch every 200m on Rower. Split Pull-Ups as needed. P1 & P2 will complete the 400m Run together. (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 10 Single DB Upright Row 200m Row 10 Kip Swings 10 Slam Balls Strength Front Squat (5-5-5-5-5-5-5-5) EMOM x 8 MINUTES* 5 Front Squats *Start Light end Moderate or start Moderate and stay Moderate across. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 7 Front Squats (95/65)|(65/45) 7 Up-Downs 7 Box Jump Overs (24/20) -Rest 1:30- AMRAP x 4 MINUTES 5 Front Squats (115/75)|(75/55) 5 Burpees 5 Box Jump Overs -Rest 1:30- AMRAP x 3 MINUTES 3 Front Squats (135/95)|(95/65) 3 Bar Facing Burpees 3 Box Jump Overs (Score is Rounds + Reps) KG BB 1: (42.5/30)|(30/20) KG BB 2: (50/35)|(35/25) KG BB 3: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK.. 3-4 ROUNDS 10/8 Bike 8/8 Single Arm Ring Row 10/10 Single Arm Bent Over Row 8/8 Single Arm Strict Press Strength Metcon (Weight) EMOM x 10 MINUTES 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Hang Power Cleans (155/105)|(115/75) 9 Toes to Bar 27 Double Unders (Score is Rounds + Reps) KG BB: (70/55)|(60/42.5)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch positions, after both have gone move on to part 2. P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under. P2: Perform 10 Reps (1 Rep = Jump over, crawl under) Strength Clean and Jerk (Build to a Heavy 1-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean and Jerk Workout “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105)...Read more