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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 25 Single-Unders* 5 PVC Pass-Thrus (or Around the Worlds) 100m Jog 5 PVC Good Mornings 5 PVC Behind the Neck Push Press *Progress to Double-Unders or practice for the 3rd round. Strength Metcon (Weight) 6 SETS 1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 2 Hang Power Snatch (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS 50 Double Unders 15 Hang Power Snatch (75/55)|(45/35) 200m Run 50 Double Unders -Rest 1:00 b/t Sets- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4/4 SA Ring Row 8 Slow Air Squats 8 Inchworm + Push-Up 8 Glute Bridges Strength Deadlift (1×3) “NCX BASELINE III” (Test Flight! Jan 2021 Launch) I. ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift (Score is Weight) Workout “NCX BASELINE III.II (Test)” (AMRAP – Rounds and Reps) II. AMRAP x 10 MINUTES 5 Strict Pull-ups or 7 Ring Rows 10 Hand Release Push-ups 15 Air Squats (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25 Pull-Ups (Score is Rounds + Reps)Read more

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