CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 400m Run 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Up-Downs 10 Scap Pull-Ups Easy, For Quality Pace! Workout Metcon (Time) FOR TIME* 10 Jerks (155/105)|(115/75) 30 Burpees 20 Jerks 40 Toes to Bar 30 Jerks 50 Up-Down Over Bar *Option for Push or Split Jerk. (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 20 Jerks (155/105)|(115/75) 60 Burpees 40 Jerks 80 Toes to Bar 60 Jerks 100 Up-Down Over Bar *P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk. (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 8 Step-Ups 8 Ring Rows 8/8 Cossack Squats 2 ROUNDS 10 Box Jumps 10 Kip Swings 10 Slow Air Squats Strength Front Squat (4×5) ON A 12:00 RUNNING CLOCK… 4×5 Front Squat* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. (Score is Weight) Workout “CLEARANCE SALE” (AMRAP – Rounds and Reps) 3 SETS AMRAP x 4 MINUTES* 6 Front Squats (115/75)|(75/55) 8 Pull-Ups 10 Box Jump Overs (24/20) *Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting from EZ) Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Down Dog 10 Wall Ball Front Squats 10 Wall Ball Push Press Into… 1:00 Bike (Increase pace every :15 starting from EZ) Workout “TRYPTOPHAN” (Time) 7 ROUNDS FOR TIME* 11 Handstand Push-Ups or HR Push-Ups 26 Wall Balls (20/14)|(14/10) 20/15 Cal Bike *Weight Vest is optional. (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 EZ Bike* *Nasal Breathing Only (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 20 Alt. Tuck-Ups 10 Air Squats 20 Quad Heel Taps Strength Metcon (Weight) EMOM x 10 MINUTES 3 Hang Power Cleans + 2 Front Squats *Increase weight every other round. Keep weight moderate. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 4:30 x 3 SETS 400m Run 20 Up-Downs 15 Hang Power Cleans (95/65)|(65/45) Max Alt. V-Ups with the remaining time. (Score is Reps)Read more