CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND* 100m Run :20 Top of Ring Row Hold or :20 DB Upright Rows 10 Bodyweight Good Mornings Into… 1 ROUND 100m Run 10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111) 5/5 Single Arm KB or DB Sumo Deadlift Into… 1 ROUND 100m Run 10 Ring Row or 10 DB Bent Over Row 10 Double KB or DB Sumo Deadlift Workout Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 200m Run 10 Double Russian Kettlebell Swings 10 Ring Rows (Score is Time Each Set) Workout – HOME Metcon (4 Rounds for time) EVERY 3:00 FOR 4 SETS 1:00 Run/Bike/Row/Burpees 15 Backpack Russian Swings 20 Backpack Bent Over Rows (Score is Time Each Set) Optional Finisher Metcon (No Measure) 2-3 SETS 10 Alt. V-Ups/Tuck-Ups 10 Side Plank Hip Raises/Side 10/10 Single Leg Glute...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 EMOM 10 DB DL + Plank Remainder STATION 2 EMOM 10 DB Strict Press + Squat Hold STATION 3 EMOM DB DL + Plank Remainder STATION 4 EMOM 10 DB Strict Press + Squat HoldRead 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 :30 Max Cal Bike :30 Rest :30 Max Cal Bike STATION 2 :30 Max Mountain Climbers :30 Plank :30 Max Mountain Climbers STATION 3 :30 Max Cal Row :30 Rest :30 Max Cal Row STATION 4 :30 Max Up Downs :30 Plank :30 Max Up DownsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Mountain Climbers 10 Jumping Air Squats 10 MedBall Deadlift Jump + Shrug 20 Single-Unders* *Progress to Double-Unders second round. Workout Metcon (AMRAP – Reps) 3 SETS :45 Max Cal. Bike :45 Rest :45 Max MB Squat Cleans :45 Rest :45 Max Sit-Ups :45 Rest :45 Max Jump Rope :45 Rest (Score is Reps of Each Movement) Workout – HOME Metcon (AMRAP – Reps) WORKOUT 3 SETS :45 MAX Cal. Bike/Row/Run :45 Rest :45 MAX Backpack Squat Cleans :45 Rest :45 MAX Sit-Ups :45 Rest :45 MAX Jump Rope :45 Rest (Score is Reps of Each Movement)Read more