CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean & Jerk 5 Burpee Box Jump Over 200m Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Backpack Ground to Overhead 5 Burpee Over Backpack 200m Run (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 2:00 Plank Hold* 20 Feet Together Squats 1:00 Farmer Hold (AHAP) *Any variation of Plank Hold is allowed. Goal is to hold as long as possible. (No Measure)Read more

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CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 :20 Work, :10 Rest Hollow Hold STATION 2 :20 Work, :10 Rest DB Bent Over Row STATION 3 :20 Work, :10 Rest DB Front SquatRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on Knees w/o Push Up Workout Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Plate or DB Good Mornings -:30 Rest- 1:00 Max Monostructural (Athlete Choice)* -:30 Rest- 1:00 DB Renegade Rows** -:30 Rest- *Athletes can choose Run, Bike, Row, Ski, or Jump Rope. **1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L (No Measure) Workout – HOME Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Backpack Goodmornings -:30 Rest- 1:00 Run, Bike, Row, or Ski (Athlete Choice)* -:30 Rest- 1:00...Read more

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