CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Up-Downs MIN 3 – :40 Good Mornings Strength Deadlift (5-5-5-5) 5-5-5-5 Tempo Deadlift (1111) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 12/10 Cal Bike 10 Deadlifts (135/95)|(95/65) 10 Slam Balls (20/10) 12/10 Cal Bike 10 Deadlifts 10 Burpees (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Bootstrappers 5 Push Up to Pike 10 Goodmornings (bar or pvc) 5 Burpees Strength Deadlift (1×5) ON A 15:00 RUNNING CLOCK… Build to Heavy Set of 5-Rep Deadlift* *Build past workout weight with perfect mechanics. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlift (225/155) 15 Burpees Over Bar (Score is Time) Cool Down Warm-up (No Measure) FOR RECOVERY* 1:00 Slow Bike, Walk, or Row 4:00 of Flow Stretching 1:00 Slow Bike, Walk, or Row *Nasal Breathing Only. Suggested Flow… (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS (5:00 CAP) 12 Step-ups 100m Run 12 DB Deadlifts 12 Ring Rows Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :40 DB Goblet Box Step-ups MIN 2 – :40 DB Pull-Overs (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 200m Run 10 DB Hang Power Cleans (35/25)|(25/15) 10 Box Jumps (24/20) (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Scap Push-ups MIN 3 – :40 Single Unders MIN 4 – :40 Push-ups MIN 5 – :40 Single Unders MIN 6 – :40 Wall Ball Front Squats Strength Bench Press (5-5-5) 5-5-5 Tempo Bench Press (2111) (Score is Weight) Workout Metcon (No Measure) AMRAP x 6 MINUTES 30 Double Unders 15 Wall Balls (20/14)|(14/12) 7 Hand Release Push-ups -1:00 Rest- AMRAP x 6 MINUTES 30 Double Unders 15 Wall Balls 7 Hand Release Push-ups (Score is Rounds + Reps)Read more