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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (5:00 CAP) 20 Single Unders 5 Slow V-Ups or Tuck-Ups 20 Single Unders 5 Slow Barbell RDL Workout Metcon (Time) FOR TIME* 100 Double Unders 50/40 Cal Row 100 Double Unders 50 Toes to Bar 100 Double Unders 50 Burpees *Every 2:00 beginning at 0:00, complete 3 TNG Deadlifts (AHAP) (Score is Time) Finisher Metcon (No Measure) FOR QUALITY Accumulate 3:00 in Weighted Plank (45/35)|(35/15)* *Every time you break, 30 Bodyweight Russian Twists. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt. Groiners 10/10 Thoracic Rotations Into… AMRAP x 4 MINUTES 12 Alt. Cossack Squats 10 Alt. Samson Lunges 8 Squat Jumps* *Trying to get a max height jump with each rep- reset before each rep Strength Back Squat (1×2 / 1×2 / 1×2+) BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (No Measure) EMOM x 12 MINUTES 2 Hang Squat Cleans (155/105)|(115/75) 2 Push Jerks 2 Front Squats *Complex must be completed without dropping the barbell. Rest remainder of each minute. (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up () Warm-up (No Measure) AMRAP x 5 MINUTES 150m Row 5 Clean Deadlifts 5 High Hang Muscle Cleans 5 Push-ups 5 Broad Jumps Strength Metcon (Weight) EMOM x 6 MINUTES 3 High Hang Power Cleans Into… EMOM x 6 MINUTES 3 Hang Power Cleans *Keep weight moderate-heavy. (Score is Weight) Workout Metcon (4 Rounds for time) EVERY 3:00 x 4 SETS 15/12 Cal Row 10 Bar Facing Burpees 5 Hang Power Cleans (Athlete’s Choice)* *Moderate-heavy to heavy. (Score is Each Set for Time)Read more

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