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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain Climbers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Russian Kettlebell Swings 8 KB Alt. Step-ups (Goblet Hold) 8 Sit-ups -REST 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Russian Kettlebell Swings 6 KB Alt. Step-ups (Goblet Hold) 6 Sit-ups (Score is Rounds + Reps Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Backpack Swings 8 Backpack Front Rack Alt. Lunges 8 Sit-Ups -Rest 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Backpack Swings 6 Backpack Front Rack Alt. Lunges 6 Sit-Ups (Score is Rounds + Reps Each AMRAP)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses (from the bottom of the last squat!) 20 PVC Hops (jump from side to side) Strength Snatch (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) Workout Isabel (Time) For Time: 30 Snatches, 135# / 95#Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 10 Step-ups then… Max DB Thrusters STATION 2 10 DB Deadlifts then… Max DB Thrusters STATION 3 Recovery Bike (Easy) STATION 4 Max Distance Bike (Hard)Read more

CrossFit Mettle and Honor – NCCOMPETERead more