CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push Presses Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2.. AMRAP x 14 MINUTES 60 Cal. Bike 60 Russian KB Swings 60 Wall Balls *P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS :45 Alt. V-Ups :15 Rest :45 Arm Haulers :15 Rest (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m Run Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Step Ups 5/5 SA KB Push Press Into… 100m Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Alt. KB Push Press* 100m Run 12 Alt. KB Suitcase Step-Ups *Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 10 Up-Downs 10 KB Deadlift 8 Knee Push-ups 8 KB Up-Right Row 6 Burpees 6 KB Sumo DL High Pull Workout Metcon (Time) FOR TIME 500m Row -2:30 HARD CAP- (Score is Time) -1:00 Rest b/t Efforts- EMOM x 10 MINUTES MIN 1 – 6 Push-Ups + 15 Sit-Ups MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls (No Measure) -1:00 Rest b/t Efforts- AMRAP x 2:30 MINUTES Row for Meters (Score is Number of Meters)Score Time for the 500m row and note the number of meters in the AMRAP.Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO), perform 5 Burpees Workout Metcon (Time) 5 ROUNDS FOR TIME 20 Alt. Lunges 15 Ring Rows 10 Cal. Bike -12:00 Hard Cap- (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Quad Smash with Roller 20 Slow Mountain Climbers 10 Glute Bridge-Ups 5/5 Single Leg Glute Bridge-Ups (No Measure)Read more