CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 TABATA Mountain Climbers STATION 2 TABATA KB Deadlift STATION 3 TABATA Sit-Ups STATION 4 TABATA Box Step-UpsRead 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 AMRAP 10 Medball Power Cleans 10 Medball Push Press STATION 2 1:00 Row for Max Distance 1:00 Rest :30 Row for Max Distance :30 Rest STATION 3 AMRAP 10 Medball Front Squats 10 Medball Russian TwistsRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (4 Rounds for time) 4 SETS 50/40 Cal Bike -Rest 4:00 b/t Sets- (Score is Each Round for Time) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Shoulder Taps in High Plank 10 Alt. Groiners 10 Scap Pull-Ups Into.. 3 ROUNDS 5 Up-Downs 5 Inchworms w/ a Push-Up 5 Kip Swings Into.. 2 ROUNDS w/ empty bar 8 RDLs 8 Hang Muscle Cleans 8 Alt. Elbow Punches 8 Hang Power Cleans Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up (No Measure) Workout “UPPERCUT” (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95)|(95/65) 7 Lateral Burpees Over Bar into… 2 ROUNDS 5 Power Cleans (155/105)|(115/75) 7 Lateral Burpees Over Bar...Read more

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 AMRAP 10 Box Jumps 12 V-Ups STATION 2 EMOM 15 Burpees STATION 3 AMRAP 10 Box Jumps 12 DB Push Press STATION 4 EMOM 15 KB SwingRead more

CrossFit Mettle and Honor – NCCOMPETERead more