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CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 200m in remaining time… Max Up-Down to plate STATION 2 Bike 600m in remaining time… Max Jumping Squats STATION 3 Row 300m in remaining time… Max KBS STATION 4 30 Burpees in remaining time… Max Box JumpsRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 4:00 Bike/Row -THEN- AMRAP WITH REMAINING TIME LEFT 10 Bootstraps 10 KB DL 10 Alt Step Ups 10 Up-Downs 10 Scap Pull-Ups Workout Metcon (No Measure) DEATH BY (7:00 Cap)…. 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 4 Kipping Pull-Ups (C2B Optional) Reps increase by 4 every minute. 4-8-12…and so on *7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue. (No Measure) Optional Finisher Metcon (Time) FOR TIME 400m Walking Lunge (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS (12 MIN CAP) 1:00 Bike (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN – 2 ROUNDS 1:00 Bike (Increasing Pace Each Round) 10 Plank Pike-ups :30 DB Overhead Hold 15 Sit-ups Strength Shoulder Press (1-1-1-1-1) 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) Workout RX: Metcon (Time) FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups (Score is Time) BG: Metcon (Time) FOR TIME 30-20-10 Cal Bike 12-12-12 DB Strict Press (Athlete Choice) 25-25-25 Sit-Ups (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more