CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (4 Rounds for time) 4 ROUNDS FOR TIME 6 Ring Muscle-Ups 3 Snatches* *Round 1: 135/95 Round 2: 155/105 Round 3: 185/135 Round 4: 205/145 (Score is Time) GOAL: HEAVY | RPE 8-9 — The focus here is the Snatches, you can Power or Squat. The...Read More

CrossFit Mettle and Honor – CrossFit Warm-up 3 ROUNDS :40 Bike 20ft Crawl* 8 Up Downs 6 Lunges + 6 Low Box Step Ups *Round 1: Perform Straight Leg Bear Crawl Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up ON A 7:00 RUNNING CLOCK.. 3 SETS (:20 ON / :10 OFF)* Cardio of Choice Mountain Climbers DBL DB Farmer Deadlifts 1 SET = All 3 Movements INTO.. 2-3 SETS 5/5 PVC Around the Worlds 5 PVC Behind the Neck Push Press 5 PVC High Pull...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (ON A 20:00 RUNNING CLOCK… Build to a Heavy 4-Rep Bench Press*) *FOCUS: Bench Press…retest time for the heavy 4-Rep! GOAL: RPE 8-9 | Building to your heaviest 4-Rep effort across 20:00. Use your time wisely. For the BP (same as SP), I would...Read More