CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 4 SETS 7 Slow Deadbugs or Quad Heel Taps 7 Arm Haulers 7/7 SA KB/DB Deadlift* 7/7 SA KB/DB Strict Press w/ pause OH *KB/DB to the outside of the foot. Strength Metcon (AMRAP – Rounds and Reps) DEATH BY HSPU 12MIN CAP Work on HSPU Progression for 5-7 min and choose one for the death by Workout Metcon (5 Rounds for time) EVERY 4:00 x 5 SETS 20 Sit-Ups 20 Slam Balls (30/20)|(20/10) 10 Hand Release Push-Ups 10 S2OH (115/75)|(75/55) (Score is Each Set for Time) Rx+ HSPURead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND 8 Up-Downs 10 Lunges 15 Slow Plate Calf Raises 20 Single Unders Into… 1 ROUND 8 Up-Downs 5/5 Split Squats 15 Plate Calf Raises 20 Single Unders Into… 2 ROUNDS 8 Up-Downs 10 Goblet Squats 15 Plate Calf Raises 20 Single Unders Strength Metcon (Weight) 3 SETS* 6 Tempo Front Squats or OHS (30X1) 8/8 DBL DB Suitcase Bulgarian Split Squats *Keep weight moderate. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 5 Front Squats (135/95)|(95/65) 10 Up-Downs 20 Double Unders 10 Front Squats 20 Up-Downs 40 Double Unders (Score is Rounds + Reps) Rx+ OHS 115/75Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 100 Jumping Jacks Into… 3 Rounds 7 Boot Straps 7 Snatch High Pulls 7 Snatch Grip Press 7 Muscle Snatches * 1 Rep = Hinge to DL, pause at bottom position, Row, stand to complete DL Strength Metcon (Weight) EMOM x 16 MINUTES MIN 1 – :40 Max SA DB Bench Press (R) MIN 2 – :40 Max SA Supported DB Row (R) MIN 3 – :40 Max SA DB Bench Press (L) MIN 4 -:40 Max SA Supported DB Row (L) (Score is Weight) Workout Metcon (Time) 10 ROUNDS FOR TIME 10 Power Snatch (75/55)|(55/35) 6 Lateral Bar over Burpees -Hard Cap 13:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 12/10 Cal Row 12 Deadbugs* 10 Kip Swings 10 Air Squats *R2 complete Tuck-Ups w/ :01 pause at close. R3 complete V-Ups. Strength Squat Clean Thruster (5-5-5-5) 5-5-5-5* Hang Squat Clean Thruster *Build to slightly past workout weight. Take from the hang. (Score is Weight) Workout “PAINKILLER” (Calories) 5 SETS ON A 2:00 RUNNING CLOCK… 8 Thrusters (115/75)|(75/55) 8 Toes to Bar Max Cal Row in Remaining Time -Rest 1:00 b/t Sets- (Score is Calories)Read more