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CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Up Downs 10 Alt Step Ups :30/:30 SA KB FR Hold :30 Squat Hold Into 2 ROUNDS 5 Burpees 8 Alt Weighted Step Ups :30 DBL KB FR Hold :30 Wall Sit Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 10 Burpees :30 DBL KB Front Rack Hold 10 KB Suitcase Box Step-Ups :30 Wall Sit (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 15 Curl-Ups 10/10 Single Arm KB/DB High Pull (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m Run Into… 1 ROUND 10 KB Deadlift 5/5 KB Strict Press 10 Glute Bridges 5 Broad Jumps 1 ROUND 10 KB Swings 5/5 KB Push Press 5 Burpee Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 10 DBL Russian KB/DB Swing 600m Bike 10 DBL KB/DB Snatch (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 6/6 Single Leg KB Romanian DL 20 Alt. Deadbugs (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Med Ball Deadlift 5 Med Ball Front Squat 10 Bodyweight Reverse Lunges 20 Plank Med Ball Taps Workout Metcon (Time) 8 ROUNDS FOR TIME 10 Med. Ball Squat Clean 12 Med. Ball Reverse Lunges 14 Med. Ball Plank Rolls -16:00 Hard Cap- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more