CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 100m Run* 5 Push-Up to Pike (Down Dog) 15 Hollow Rocks 20 Alt. Lunges Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 6 Burpees 8 Push-Ups 10 Air Squats -Rest 2:00- Repeat! (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 6 MINUTES 6 Burpees 8 Push-Ups 10 Air Squats -Rest 2:00- Repeat! (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2 SETS 20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions 20 Hollow Rocks -Rest 1:00 b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Samson Lunges 10 Curtsey Squats 5 Inch Worms + Push-up 10 Up-Downs Strength Metcon (Weight) IN TEAMS OF 2… 3-3-3 Clean & Jerk* *P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3. (Score is Weight) Workout Metcon (Time) IN TEAMS OF 2… FOR TIME* 120 Wall Balls 60 Clean & Jerk (135/95)|(95/65) 120 Wall Balls 40 Clean & Jerk *P1 works while P2 rests. Workout must be completed in order. Split reps any way. (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike/Run/Row Into… 3 ROUNDS: 10 Alt Reverse Lunges 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Workout Metcon (AMRAP – Rounds and Reps) ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 3,2,1 go..perform 10 Up-Downs -Rest 3:00- AMRAP x 10 MINUTES 10 Box Jumps (24/20) 10 DB Bent Over Row (50/35)|(35/20) (Score is Rounds + Reps — Add Cals to Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 8:00 of Flow Yoga or Stretching (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3-4 ROUNDS W/ SINGLE KB or DB 10 KB or DB Romanian DL 5/5 Single Arm KB or DB Bent Over Rows :15 Left Arm DB Front Rack Hold :15 Left Arm DB Overhead Hold :15 Right Arm DB Front Rack Hold :15 Right Arm DB Overhead Hold 10 “Strict Burpees”* *Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up… Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… 8:00 – Practice Kipping HSPU Breakdown 4:00 – Practice Tempo DL Drill w/ Empty Barbell (No Measure) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Finisher Metcon (No Measure) “TABATA” 8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Russian Twist MOVT 2 – Slow Tuck-Ups *Alternate movements for 8 Rounds total. (No Measure)Read more