CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 5/5 SA DB Deadlifts 4/4 SA DB Hang Muscle Clean 3/3 SA DB Hang Power Clean Strength Metcon (Weight) EVERY 1:00 x 6 SETS 1 High Hang Power Clean + 2 Hang Power Cleans (Score is Weight) Workout Metcon (AMRAP – Reps) EVERY 2:00 x 6 SETS 15/12 Cal Bike Max Hang Power Cleans (115/75)|(95/65) w/ Remainder (Score is Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Strokes on Rower 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo Deadlift (5×3) 5×3 Sumo Deadlift* *Keep loading moderate to moderate-heavy. (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 10 Wall Walks Max Double Unders -Rest 1:00- ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 25 Deadlifts (225/155)|(155/105) Max Double Unders -Rest 1:00- ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 10 Wall Walks Max Double Unders -Rest 1:30- ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 25 Deadlifts (225/155) Max Double Unders (Score is Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (1111) (Score is Weight) Workout Metcon (Time) FOR TIME 12-10-8 Strict Pull-ups Thrusters (95/65)|(65/45) -2:00 Rest- 12-10-8 Strict Pull-ups Thrusters (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 16 Jumping Jacks 8 Alt. DB Bent Over Row 8 Scap Push-ups 8 Sit-ups Strength Bench Press (5-5-5-5) 5-5-5-5 Tempo Bench Press (1111) (Score is Weight) Workout Metcon (Time) FOR TIME 50 Tuck-ups 400m Run 30/25 Cal Row 20 DB Renegade Rows (35/25)|(25/15) 30/25 Cal Row 400m Run 50 Tuck-ups (Score is Time)Read more