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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO), perform 5 Burpees Workout Metcon (Time) 5 ROUNDS FOR TIME 20 Alt. Lunges 15 Ring Rows 10 Cal. Bike -12:00 Hard Cap- (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Quad Smash with Roller 20 Slow Mountain Climbers 10 Glute Bridge-Ups 5/5 Single Leg Glute Bridge-Ups (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-Ups Workout Metcon (4 Rounds for reps) EVERY 2:00 FOR 4 SETS 200m Run Then MAX Reps of… Set 1 – DB Strict Press Set 2 – DB Burpees Set 3 – DB Front Squats Set 4 – DB Devil’s Press -1:00 Rest b/t Sets- (Score is Number of Reps Each Set)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :45 Hollow Rocks – :15 Rest – :45 Slam Ball Deadlifts – :15 Rest – :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers – :15 Rest – :45 Slam Ball Ground 2 Overhead – :15 Rest – :45 Shuttle Sprints Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 2-4-6-8-10… Sit-Ups 4-8-12-16-20… Slam Balls 1-2-3-4-5… 10m Shuttle Sprint* *Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 10 DB Front Raises 10 DB Lateral Raises 20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left) (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more