CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike :30 Recovery STATION 2 :30 MAX Burpee Box Jumps :30 Recovery :30 MAX Burpee Box Jumps :30 Recovery STATION 3 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike :30 Recovery STATION 4 :30 MAX Slam Balls :30 Recovery :30 MAX Slam Balls :30 RecoveryRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* 40 Cal Bike 40 Push Press (135/95) 40 Burpees Over Bar 40 Front Rack Reverse Lunges 400m Run *P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed. **Grab a partner and have some fun. This is Sunday’s NC60 but with a few twists. (Score is Rounds + Reps) -Rest 5:00- Metcon (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… Max Clean & Jerk (185/135) *P1 works while P2 rests, alternate as needed. (Score is Reps) B. NC60 Warm-up Warm-up (No Measure) QUICK MONO WARM-UP 3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard) Then… TOOMEY SNATCH WARM-UP 2 ROUNDS* 5 Inch worms 5 Behind-the-neck snatch grip presses 5 Behind-the-neck snatch grip...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (4 Rounds for time) FOR TIME 2000m Row -Rest 2:30- 1000m Row -Rest 2:00- 500m Row -Rest 1:30- 250m Row (Score is Time Each Round) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Pull-Ups 2 ROUNDS 5 Kip Swings 5 MedBall Front Squats 5 MedBall Strict Press 5 MedBall Push Press to Target (WB Target) 5 Wall Balls Strength Back Squat (20RM) FOR LOAD 20RM Back Squat (Score is Load) Workout Metcon (Time) FOR TIME 60 Wall Balls (20/14)|(14/10) 60 Pull-Ups 80 Sit-Ups 40 Pull-Ups 40 Wall Balls -Hard Cap 15:00- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Foam Roll (IT Band – L) 2:00 Foam Roll (IT Band – R) 2:00 Foam Roll (T-Spine / Upper Back) (No Measure) C. STRENGTH / GYMNASTICS Warm-up (No...Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM :40 Max DB Deadlift STATION 2 EMOM :40 Max DB Push Press STATION 3 EMOM :20 Max Cal BikeRead more

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