CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 6/6 SA Sumo Deadlifts → 12 Alternating SA DB Sumo Deadlift High Pulls 8/8 SA DB Push Press → 16 Alternating Lunges 100m Jog → 100m Run Workout Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 20 Alt. DB Snatches MIN 2 – 20 Single DB Reverse Lunges* MIN 3 – 200m Run *Hold DB on Front, Back, or Shoulder.Score is weight on the DBRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike 3 Inch Worms w/ push-up 6 Box Step Overs → 6 Box Jumps w/ Step Down Workout Metcon (2 Rounds for reps) 2 SETS 2:00 Max Cal. Bike -Rest :30- 1:30 Max Hand Release Push-Ups -Rest :30- 1:00 Max Box Jump Overs -Rest :30- Optional Finisher Metcon (No Measure) 2 SETS 10-15 Box Dips 10/10 Single Leg Box Squats :30 Alt. Deadbugs* *Tuck Hold OptionalRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 8 Air Squats (Single DB Front Rack Optional) 8 DB Glute Bridge-Ups (Place the DB at the waist during these) 4/4 SA DB Hammer Curl + Press Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 5 MINUTES 3 DB Power Cleans 6 DB Push Jerks 9 DB Front Squats -Rest 2:30- Repeat!Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (7 MIN CAP) 15/10 Cal. Row → 18/14 Cal. Row 10 Up-Downs → 10 Jumps over the erg 20 Alt. Plank Shoulder Taps → 5 Push-Up to Down Dog MOCK RUN (3 MIN CAP) EMOM x 3 MINUTES MIN 1 – MAX Cal. Row MIN 2 – MAX Burpees Over The Erg MIN 3 – Rest Workout Metcon (Calories) EMOM x 15 MINUTES MIN 1 – 20/15 Cal. Row MIN 2 – 10,12, or 15 Burpees Over the Erg (Athlete Choice) MIN 3 – RestScore is number of cals you maintain through the workout.Read more