CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Barbell Clean Deadlifts 8/8 Slow Tempo Elbow Punches 8 Lunge + Twist + Kang Squats 100m Run Strength Metcon (Weight) 5 SETS* 10 Bench Press 10 Strict Pull-Ups *Keep weight moderate. -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 3 MINUTES 2 Strict Pull-Ups 4 Hand Release Push-Ups 6 Box Jumps (30/24)|(24/20) *Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Row Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 6/6 Elbow Punches Immediately into… Row in Time Remaining Strength Hang Clean (7×3) EVERY 1:30 x 7 SETS* 3 Hang Squat Cleans *Keep weight light-moderate. (Score is Weight) Workout Metcon (Time) 7 ROUNDS FOR TIME 250m Row 8 DB Hang Squat Cleans (50/35)|(35/20) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 – :40 Slow Single DB Strict Press MIN 3 – :30 Single Unders + :30 Reverse Single Unders MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L) MIN 5 – :30 Single Unders + :30 Tall Jump Singles Strength Push Press (5RM) ON A 15:00 RUNNING CLOCK… Find a 5RM Push Press (Score is Weight) Workout Metcon (10 Rounds for time) 10 SETS 8 Push Press (95/65)|(65/45) 24 Double Unders -Rest :30 b/t Sets- (Score is Each Set For Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 30 Mountain Climbers 30 Hollow Body Flutter Kicks 10 Good Mornings 10 Reverse Lunges 5 Up-Downs Strength Deadlift (5RM) ON A 15:00 RUNNING CLOCK… Find a 5RM Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 11 MINUTES 11 Deadlifts (95/65)|(65/45) 11 Back Rack Reverse Lunges 11 Up-Downs 22 Tuck-Ups (Score is Rounds + Reps)Read more