CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8 Ring Rows 8 Kip Swings 8 Tuck-ups 4/4 Single Arm Clean to Press Strength Shoulder Press (6-6-6) 6-6-6* Strict Press *Start moderate-heavy build to heavy. (Score is Weight) Workout Metcon (Time) FOR TIME* 10-9-8-7-6-5-4-3-2-1 Push Press (115/75)|(75/55) 1-2-3-4-5-6-7-8-9-10 Strict Pull-ups *Complete 8 Toes to Bar after each full round. (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 5 ROUNDS 100m Run 5 Bootstrappers 10 Air Squats Strength Back Squat (6-6-6) 6-6-6* Back Squat *Start moderate-heavy build to heavy. (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 3:30 x 4 SETS 400m Run Max Back Squats (135/95)|(95/65) (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Up-Downs 8 Slam Ball Deadlifts 4 Burpees 4 Slam Balls Strength Metcon (Weight) EMOM x 3 MINUTES 3 High Hang Power Cleans Into… EMOM x 4 MINUTES 4 Hang Power Cleans Into… EMOM x 5 MINUTES 5 Power Cleans (Score is Weight) Workout Metcon (Time) AMRAP x 2 MINUTES Max Slam Balls (20/10) -Rest :30- FOR TIME 27-21-15-9 Power Cleans (95/65)|(65/45) Hand Release Push-ups -Rest :30- AMRAP x 2 MINUTES Max Slam Balls -Time Cap 16:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND 30 Jumping Jacks Scap Push-ups 8/8 SA DB Strict Press Into… 1 ROUND 30 Jumping Jacks 10 Up-Downs 7/7 DB Push Press Into… 1 ROUND 30 Jumping Jacks 6 Burpees 6/6 DB Push Jerks Strength Metcon (Weight) 4 SETS* 5 Single Arm DB Push Press + 4 Single Arm DB Push Jerk + 3 Single Arm DB Split Jerk *Complete complex on right side and immediately complete complex on left side. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Weight) EMOM x 14 MINUTES MIN 1 – 8 DB Shoulder to OH (Athlete Choice)* MIN 2 – 16/13 Cal Bike *Weight should be moderate-heavy to heavy. (Score is Weight)Read more

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