CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5/5 Moose Antlers 5/5 Single Leg Lunge 5/5 Elbow Punches 8 Shoulder Press 8 Front Squat 8 Kip Swings Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Strength Thruster (5×3) 5×3 Thruster* *Use the Same Moderate-Heavy Load Across Perform Post-WorkoutRead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND (5 MINUTE CAP) :20/:20 Single Arm DB Swings :20/:20 Single Arm DB Strict Press :20/:20 Single Arm DB OH Hold :40 Shoulder Taps 3 Wall Walks Strength Push Press (6-4-2-6-4-2) 6-4-2-6-4-2 Push Press (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 20 Alt. DB Hang Snatch (35/25)|(25/20) 10 SA DB Push Jerk (R) 10 SA DB Push Jerk (L) -:30 Rest- (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 8 Alt. Samson Stretch 8/8 Single Arm Ring Rows 8 Air Squats 8 Hammer Curls Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2 Front Squat (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Kipping Pull-ups 1:00 – Wall Balls (20/14)|(14/10) 1:00 – Supinated Bent Over Rows (95/65)|(75/55) 1:00 – Front Squats (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS :30 KB Deadlifts :30 Russian KBS :30 Up-Downs Strength Metcon (Weight) EVERY 1:30 x 7 SETS 2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 300m Row 20 Up-Downs 10 Front Rack Forward Lunges (135/95)|(95/65) (Score is Time)Read more