CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run (Athlete’s choice) Then … 2 ROUNDS 6/6 Suitcase Deadlifts or 12 Backpack Deadlifts 6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows 12 Alt. Plank DB/Backpack Taps Workout Metcon (Weight) EMOM x 15 MINUTES MINUTE 1 – 12/10 Cal Bike MINUTE 2 – 10 DB Renegade Row MINUTE 3 – 10 Burpees over DB (Score is Load) Workout – HOME Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows MIN 3 – 10 Burpees over Backpack (Score is Load) Optional Finisher Metcon (No Measure) 3 ROUNDS 20 Alt. V-Ups 1:00 Plank (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 High Knees :30 Butt Kickers 10 Glute Bridge-Ups (:03 pause at top) 10 KB/Backpack Sumo Deadlifts* 10 Upright KB/Backpack High Pulls Workout Metcon (Time) 5 ROUNDS FOR TIME* 10 KB Sumo Deadlift High Pulls 15 Russian Kettlebell Swings 20 Sit-Ups 200m Run *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 10 Backpack Upright High Pulls 15 Russian Backpack Swings 20 Sit-Ups 200m Run or 1:00 Cardio* (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1:00 Row, Bike or Run Into … 3 ROUNDS 10 Toe Touch + Air Squat 10 Strict Burpees* 5/5 Moose Antlers Extended Warm-up Metcon (No Measure) EMOM x 5 MINUTES 3 Double DB Deadlift + 3 Double DB Snatch (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 — 8 DBL DB Snatch + Max Double Unders MIN 2 — 8 DBL DB Snatch + Max Up-Downs (Score is Total Double-Unders + Up-Downs) Workout – HOME Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – 8 Backpack Snatches + Max Double-Unders MIN 2 – 8 Backpack Snatches + Max Up-Downs (Score is Total Double-Unders + Up-Downs)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* Min 1 – :30 Row/Jumping Jacks + 5 Up-Downs Min 2 – :30 Row/Jumping Jacks + 10 Alt. Reverse Lunges *Increase Pace Every Minute Workout Metcon (Time) 3 SETS 500m Row 50′ Single Arm DB Front Rack Alt. Lunge (Right) 12 Box Jumps 50′ Single Arm DB Front Rack Alt. Lunge (Left) -Rest 1:00 b/t Sets- *18:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 3 SETS 500m Row or 2:00 Cardio of your choice 1:00 Max Backpack Front Rack Alt. Lunges 12 Tuck Jumps 1:00 Max Backpack Front Rack Alt. Lunges -Rest 1:00 b/t Sets- (Score is Time)Read more