CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 3 SETS ON A 10:00 RUNNING CLOCK… Max Distance Run -Rest 3:00 b/t Sets- (Score is Lowest Distance) GOAL: EFFORT | RPE 6-7 — WOO thats a lot of running! Today is about finding your consistent pace and sticking to it for all 10:00. The...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Romanian DeadLift (RDL) (4×10/10 Barbell Staggered Stance RDL *) *4 SETS 4×10/10 Barbell Staggered Stance RDL (Moderate)* Superset each set of RDL with 20 Single DB Floor Press (Heavy). (Score is Weight) -Rest as Needed b/t Sets- GOAL: RPE 6-7 | Lower Pull Main. Offset your...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8 Groiners + Twist 8 Air Squat w/ :01 Pause at the bottom 8 Wall Ball Push Press 8 Barbell Deadlifts 16 Alt. Elbow Punches Strength Metcon (4 Rounds for weight) 4 SETS* 1 Clean + 1 Hang Squat Clean -Rest...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 8 Ring Rows 10 Knee Push-Ups 12 Alt. Cossack Squats INTO… 2 ROUNDS 4 Jumping Pull Ups + 4 Kipping Swings 10 Push-Ups 12 Empty Barbell Front Squats Strength Front Squat (6×5 @ 70-75%*) *Base percentages off 2-Rep Heavy. (Score is...Read More