CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m Run Into… 1 ROUND 10 KB Deadlift 5/5 KB Strict Press 10 Glute Bridges 5 Broad Jumps 1 ROUND 10 KB Swings 5/5 KB Push Press 5 Burpee Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 10 DBL Russian KB/DB Swing 600m Bike 10 DBL KB/DB Snatch (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 6/6 Single Leg KB Romanian DL 20 Alt. Deadbugs (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Med Ball Deadlift 5 Med Ball Front Squat 10 Bodyweight Reverse Lunges 20 Plank Med Ball Taps Workout Metcon (Time) 8 ROUNDS FOR TIME 10 Med. Ball Squat Clean 12 Med. Ball Reverse Lunges 14 Med. Ball Plank Rolls -16:00 Hard Cap- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 3 QUICK ROUNDS 30 Mountain Climbers 15 Sit-ups 10 DB Curl to Press Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (2111) (Score is Weight) Workout Metcon (Time) 3 ROUNDS 15 DB Bench Press (35/25)|(25/15) 12 DB Renegade Rows* *1 Rep = Row L + Row R (no push-up) -into- 100 Sit-ups -into- 30-20-10** DBL DB Hang Snatch **15/12 Cal Bike after each full round. (Score is Time)Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 3 ROUNDS :30 Air Squats :30 Burpees :30 Deadlifts :15 Rest Strength Power Clean (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Power Clean *Last seen 11/29/19 (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES 3 Power Cleans (135/95)|(95/65) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- (Score is Rounds + Reps)Read more