CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 12-9-6-9-12 Hang Power Snatch (115/75) 16-12-8-12-16 Alt. Pistols (Score is Time) GOAL: EFFORT | RPE 6-7 — This might feel like a little bit like a sprint but the legs are going to be thrashed. Aim to keep the HPS unbroken and use...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS Seated Pin Press* *SET 1: 15 Reps SET 2: 12 Reps SET 3: 10 Reps SET 4: 10 Reps SET 5: 8 Reps (Score is Heaviest Weight) GOAL: RPE 8-9 | Set up J-Hooks on rig sovelightly ab shoulder height while sitting...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES :30 Bike @ Mod Hard 6 Med Ball Deadlifts 6 Med Ball Thrusters 6 Med Ball Sit-Ups Strength Bench Press (5-5-5-5*) *1+1/2 Bench Press Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike* :30 EZ Pedal *Start at a moderate RPM (55+) and add 3-5 RPMs each round. Into… AMRAP x 4 MINUTES (OR 2-3 ROUNDS) 5 Empty Barbell Good Mornings 10 Alt. Step Overs 5 Empty Barbell RDLs 10 Alt. Bird...Read More