CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/3/22 (No Measure) Functional Strength Metcon (Checkmark) 3 SETS 8 Hang Power Clean 8/8 Reverse Front Rack Lunges -Rest 1:30 b/t Sets- 3 SETS 15 DB Wide Floor Press (Mod-Heavy) 10 “No Push-Up” Renegade Row (Mod-Heavy) -Rest 1:30 b/t Sets- GOAL: RPE 6-7...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 7 MINUTES (:40 ON / :20 OFF) MIN 1 – EZ Bike MIN 2-  Good Mornings MIN 3 – Bird Dogs MIN 4 – MOD Bike MIN 5 – Barbell RDL MIN 6 – Hollow Rocks MIN 7 – HARD Bike () Strength...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES* 8 Push Jerk (155/105) 40 Double Unders *Both must be performed unbroken. If you miss a jerk or miss a double under, start that set over. Ex: if you trip up on 36 doubles…start back at zero...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES (or 2 ROUNDS) 4 Push-Up to Pike 4 Ring Rows 4 Kip Swings Into.. AMRAP x 4 MINUTES (or 2 ROUNDS) 4/4 Moose Antlers 4 Empty Barbell Strict Press 4 Air Squats w/Thoracic Rotation Strength Push Press (5-5-5*) *Start light and...Read More