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CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Skill Metcon (No Measure) 3 SETS FOR QUALITY 4 Hang Snatch High Pull + 3 Hang Muscle Snatch + 2 Overhead Squat + 1 Hang Squat Snatch *Sets 1 / 2 with empty barbell. Set 3 with light load. (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 500/400m Row 9 Hang Squat Snatches (115/75)|(75/55) (Score is Time) Finisher Metcon (No Measure) 2-3 SETS FOR QUALITY 1:00 Side Plank (R) 1:00 Elbow Plank 1:00 Side Plank (L) -Rest 1:00 b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Good Morning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Post-Workout Strength Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Tricep Kickbacks 8-12 Single DB Skull Crushers Max Banded Tricep Extension -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 50 DB Push Press (35/20)|(20/15) 25 DB Renegade Rows 50 Box Jump Overs (20) 25 DB Renegade Rows 50 DB Push Press (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 100 DB Push Press (35/20)|(20/15) 50 DB Renegade Rows 100 Box Jump Overs (20) 50 DB Renegade Rows 100 DB Push Press *P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up...Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (Weight) 4 SETS 10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy) 15 Strict Ring or Box Dips (:01 Pause at Top) 10 Strict Toe to Bar or Knee to Chest -Rest 1:00 b/t Sets- (Score is Weight) Cool Down Warm-up (No Measure) FOR QUALITY 1:00 Lying Banded Hamstring Stretch (R) 1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R) 1:00 Lying Banded Hamstring Stretch (L) 1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L) (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more