CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps 10 Hang Muscle Cleans 10 Strict Press 10 Hang Power Cleans 10 Push Press 200m Run Strength Clean and Jerk (Build to a Mod-Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Clean & Jerk* *Power or Squat, athlete choice! (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 18:00 RUNNING CLOCK… 800m Run 20 Clean & Jerks (115/75)|(75/55) 400m Run 20 Clean & Jerks (135/95)|(95/65) 200m Run Max Clean & Jerks (155/105)|(115/75) in Time Remaining*… *Option for (185/135)|(135/95) for final set (Score is Reps) Partner Workout Option Metcon (AMRAP – Reps) ON A 22:00 RUNNING CLOCK… 800m Run 40 Clean & Jerks (115/75)|(75/55) 400m Run 40 Clean & Jerks (135/95)|(95/65) 200m...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) IN TEAMS OF 2 (OR SOLO) … 2 ROUNDS P1: 200m Med. Ball Run P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back Extended Warm-up Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 5 Back Squats* MIN 2 – :40 Row** *Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above. **Increase pace each set. (Score is Weight) Workout Metcon (Time) FOR TIME 1500m/1200m Row 20 Back Squats (135/95)|(95/65) 1000m/800m Row 15 Back Squats 500m/600m Row 10 Back Squats -Hard 20:00 Cap- (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 2000m Row 40 Back Squats (135/95)|(95/65) 1500m Row 30 Back Squats 750m Row 20 Back Squats *Partners will switch every 250m. Split Back Squats as needed. (Score is Time)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30 KB Upright Rows :30 Slow Goblet Squats Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :40 HS Walk or HS Hold Play / Practice Min 2 – :40 Hollow Rock or Hollow Hang (No Measure) Workout “KETTLEBELL ROCK” (Time) 4 ROUNDS FOR TIME 12 Handstand Push-Ups 18 Pull-Ups 24 KB Goblet Squats (53/35)|(35/26) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 10 SA KB Staggered Stance BOR (Left Arm) 10 SA KB Swing (Left Arm) :20 OH KB Hold (Left Arm) 10 V-ups 10 SA KB Staggered Stance BOR (Right Arm) 10 SA KB Swing (Right Arm) :20 OH KB Hold (Right Arm) Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Mixed Grip KB Alt. Lunges 6/6 Single KB Upright Row 1:00 DBL KB FR Hold -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (2 Rounds for time) 2 SETS 800m Run 40 Toes to Bar -Rest 2:00 b/t Sets- -Hard Cap 16:00- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 7/5 Cal Bike 7 Wide Stance Good Mornings 14 Alt. Single DB Front Rack Lunges 7/7 SA Push Press 7 Goblet Front Squat Strength Sumo Deadlift (8-8-6-6) 8-8-6-6 Sumo Deadlift *Build to a moderate weight Workout “THE THREE WISEMEN” (Time) 3 ROUNDS FOR TIME 15 Deadlifts (225/155) 25/20 Cal Bike 35 DB Thrusters (35/20) -20:00 Hard Cap-Read more