CrossFit Mettle and Honor – NC30 Extended Warm-up Warm-up (No Measure) 2 ROUNDS 5 Burpees 10 Air Squats 5/5 DB Sumo Deadlift 10 Medicine Ball Push Press (throw to a target) 5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear) Workout Metcon (2 Rounds for time) 2 SETS 5 ROUNDS FOR TIME 10 Wall Balls 10 Alt. DB Snatch Rest 3:00 b/t Sets -16:00 Hard Cap-Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Play a game! Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 200m Run MIN 2 – :45 Max Alt. Lunges MIN 3 – 15/10 Cal. Bike MIN 4 – :45 Max Ring RowsRead more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1-2 ROUNDS 2 Up-Down Step Overs 4/4 SA DB Sumo Deadlift High Pulls 6/6 SA DB Split Stance Presses Immediately into … 1-2 ROUNDS 2 Burpee Box Jump Overs 4/4 SA DB Muscle Snatches 6/6 SA DB Thrusters *5:00 Hard Cap Workout Metcon (Time) FOR TIME 10-20-30-20-10 Alt. DB Snatches 5-5-5-5-5 Burpee Box Jump Overs -12:00 Time Cap- Optional Finisher Warm-up (No Measure) OPTIONAL FINISHER 2-3 SETS 8/8 Single Leg Box Squats :30 Side Plank/SideRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups Workout Metcon (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 800M Run In the remaining time, immediately into … AMRAP of… 10 Push-Ups 20 Russian KBS 30 Double Unders Optional Finisher Warm-up (No Measure) 2-3 SETS 8/8 Single Arm KB Floor Press 10/10 KB Side Bends 8/8 Single Arm KB Bent Over RowRead more