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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 3 Burpees 5 Front Rack Lunges (w/ Plate) 7 Plate Ground to Overhead :20 Plate Overhead Hold Workout Metcon (Time) 4 ROUNDS FOR TIME 20/15 Cal. Bike 10 Up-Downs 1:00 DBL KB Cross Body Hold* -15:00 Hard Cap- *One KB in the front rack & other KB overhead; switch arms at the :30 mark. Optional Finisher Warm-up (No Measure) 2-3 SETS 50 Russian Twists 1:00 Plank Hold -Rest :30 b/t Sets-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 50m Med. Ball Jog 10 Cal. Row 5 Sit Ups 10 Step-Ups → Box Jumps Workout Metcon (Time) 3 ROUNDS FOR TIME 200m Med Ball Run 15/12 Cal. Row 20 Sit-Ups 15 Box Jumps -18:00 Hard Cap-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)* Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 15 DBL KB Sumo Deadlift MIN 2 – :45 Max Double-Unders MIN 3 – 15 DBL KB Russian KBS MIN 4 – :45 Max Jumping Air SquatsRead more

CrossFit Mettle and Honor – NCCOMPETERead more