CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Max Cal Bike or Row :30 Rest :30 Max Cal Bike or Row STATION 2 AMRAP 5 Box Jumps 5 KBS STATION 3 :30 Max Cal Bike or Row :30 Rest :30 Max Cal Bike or Row STATION 4 AMRAP 5 Box Jumps 5 Push-UpsRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Single Arm Ring Rows 20 Alt. Groiners 20 Alt. Plank Shoulder Taps 10 Up-Downs 10 Air Squats @32X1 10 Burpees Workout Metcon (4 Rounds for reps) EMOM x 4 MINUTES* :20 MAX Ring Rows / :40 Rest EMOM x 4 MINUTES :20 MAX Push-Ups / :40 Rest EMOM x 4 MINUTES :20 MAX Air Squats / :40 Rest EMOM x 4 MINUTES :20 MAX Burpees / :40 Rest *No Additional Rest b/t EMOMs (Score is Total Reps for Each EMOM)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) Progressive Round Warm Up Round 1: 10 Step Ups 15 Jumping Jacks 20 Mountain Climbers Round 2: 10 Box Jumps 15 Ring Rows 20 Alternating V-Ups Round 3: 10 Box Jump Overs 15 Supinated Ring Rows 20 V-Ups Strength Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 5 Kipping Pull-ups MIN 2 – 10 Supinated Ring Rows (No Measure) Workout Metcon (Time) FOR TIME 30 Pull-ups Immediately into… 6 ROUNDS 10 Box Jump Overs (24/20) 12/10 Cal Row 15 V-ups -15:00 Time Cap- (Score is Time)Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 50’ Shuttle Run 20 Single Unders 50’ SA OH KB Walk 20 Air Squats At the 6:00 mark… 1:00 Bike for Cal (Mod fast pace) Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26) MIN 2 – :45 DBL OH KB Hold MIN 3 – Walking Rest (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 200m Run 30 Double Unders 12/10 Cal Bike 7 KB Goblet Squats (70/53)|(53/35) (Score is Rounds + Reps)Read more