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 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3 1:00 Fast Pedal :30 Slow Pedal STATION 4 1:00 Max Push-ups :30 Max Flutter KicksRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 250m Row MIN 3 – 200m Ski (No Measure) B. NC60 Warm-up Warm-up (No Measure) EMOM x 8 Min 1 — 8/6 Cal Bike + Groiners Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Skill Prep Session for Rope Climb (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/10 Cal Bike 30 Double Unders 10 Thrusters (95/65)|(65/45) 2 Rope Climbs* *Legless optional for one or both rope climbs. (Score is Rounds + Reps) C. STRENGTH / GYMNASTICS Metcon (Weight) EMOM x 10 MINUTES 3 Clean and Jerks (225/155) (Score is Load)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 1 ROUND MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack MVMNT 2: Hollow Rocks MVMNT 3: Supermans MVMNT 4: Med. Ball or Backpack Front Squats Workout Metcon (Time) 4 ROUNDS FOR TIME 400m Run 20 Med. Ball Front Squats 15 Tuck-Ups *15:00 Hard Cap (Score is Time) Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 400m Run or 2:00 Cardio (Athlete Choice) 20 Backpack Front Squats 15 Tuck-Ups (Score is Time)Read more

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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cardio* 10 Alt. Samson Lunges 1:00 DB or Backpack Overhead Hold 10 Hollow Rocks + 10 Superman Rocks 1:00 Wall Sit Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 … AMRAP x 15 MINUTES 10/8 Cal Row 10 DB Push Press 10 Alt. Step-ups *Partner 1 works, while Partner 2 Rests (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls 10 Backpack Push Press 10 Alt. Step-Ups or Lunges w/Backpack* *Hold the Backpack in any way (Score is Rounds + Reps)Read more