CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Lunges 5/5 SA Ring Rows 10 Mountain Climbers 10 V-ups or Tuck Ups 10 Slam Balls 5 Inchworms + Push-up Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs MIN 2 — Row or Bike, Moderate Effort (No Measure) Cool Down Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… Foam Rolling or Flow Stretching (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4 Max Push-up Plank (if break, rest as needed and go back to hold)Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3 1:00 Fast Pedal :30 Slow Pedal STATION 4 1:00 Max Push-ups :30 Max Flutter KicksRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 250m Row MIN 3 – 200m Ski (No Measure) B. NC60 Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Skill Prep Session for Rope Climb (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/10 Cal Bike 30 Double Unders 10 Thrusters (95/65)|(65/45) 2 Rope Climbs* *Legless optional for one or both rope climbs. (Score is Rounds + Reps) C. STRENGTH / GYMNASTICS Metcon (Weight) EMOM x 10 MINUTES 3 Clean and Jerks (225/155) (Score is Load)Read more