CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (5 MIN CAP) 5 Ring Rows 5 Inch Worms w/pus-up 1:00 Row 10 KB Sumo Deadlift High Pulls Immediately into a trial run … :30 Row @ a Moderate Pace :30 Recovery Row Rest for 2-3 minutes before officially starting the workout! Workout “ALL IN” (8 Rounds for distance) 4 SETS :30 Max Meter Row :30 Rest -Rest 2:00- 4 SETS :30 Max Meter Row :30 Rest *For both efforts, set the rower to :30 on / :30 intervals for 4 Sets. Optional Finisher Metcon (No Measure) 2 SETS 10 Scap Push-Ups 5/5 Single Arm DB Bent Over Row 10/10 Single Leg RDLRead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Max Wall Balls… Every minute perform 5 Burpees STATION 2 Max Cal Bike Every minute perform 5 Burpees STATION 3 Max Sit-ups… Every minute perform 5 Burpees *Top of each minute perform the 5 burpees then continue on with the Max reps of each exercise.Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS… 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS… 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1 Strict Pull-up 2 Russian KB Swing (70/53)|(53/35) 3 Up-Downs *Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps. **Vest optional for workout. Finisher Metcon (No Measure) 3 SETS 20 Heel Taps Over KB 20 Hollow Rocks -Rest as Needed b/t Sets- C. STRENGTH / GYMNASTICS Metcon (No Measure) NOT FOR TIME 200m Walking Lunge 400m KB Farmer Carry (70/53) 200m Walking LungeRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 400m Run 60 Wall Balls (20/14)|(14/10) 60 Box Jumps (24/20) *Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way. **For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs. -37:00 Time Cap-Read more