CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Kang Squats 10 Alt. Groiners 20 Mountain Climbers Into… AMRAP x 5 MINUTES 5 Med Ball Front Squats 10 Med Ball Push Press 20 Jumping Jacks Workout Metcon (Time) FOR TIME 50-40-30-20-10 Wall Balls (20/14)|(14/10) 30-60-90-120-150 Double Unders (Score is Time) Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 ON / :10 OFF) Med Ball Russian Twists (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 100m Run 10 Good Mornings 10 Reverse Lunges 10 Slam Balls 10 Groiners Strength Deadlift (7-7-7-7-7-7) 6 SETS ON A 12:00 CLOCK… 7 Deadlift (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run 30 Slam Balls (20/10) 21 Deadlifts (135/95)|(95/65) 400m Run 20 Slam Balls 15 Deadlifts 200m Run 10 Slam Balls 9 Deadlifts (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 Step-ups MIN 2 – :45 Up-Downs MIN 3 – :45 Scap Push-ups MIN 4 – :45 Mountain Climbers MIN 5 – :45 Burpees Strength Shoulder Press (7-7-7-7-7-7) 6 SETS ON A 12:00 CLOCK… 7 Strict Press (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 3:00 x 5 SETS 10 Strict Press (65/45)|(45/35) 12 Up-Down Box Jump Over (24/20) 10 Strict Press (Score is Each Set for Time)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders 8/6 Cal Bike 50’ Bear Crawl Strength Hang Power Clean (3-3-3-3-3-3-3-3) EMOM x 8 MINUTES 3 Hang Power Cleans (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 50 Double Unders 15/12 Cal Bike 10 Hang Power Clean (115/75)|(95/65) (Score is Time)Read more