CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (6-6-6) (Score is Weight) GOAL: RPE 7-8 | Goal is to hit 3 consecutive sets of 6 @ Moderate-Heavy to Moderate-Heavy+ load. Try to start with the same or better for the 6 from your 10-6-2 test. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Elbow Punches 8 Good Mornings 6 High Hang Muscle Clean Compete Metcon (Weight) 5 SETS 1 High Hang Squat Clean + 1 Hang Squat Clean (Above Knee) + 1 Hang Squat...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 EZ Bike 8 Air Squats (stretch at bottom) 8 Hang Muscle Cleans w/Empty Barbell 8 Ring Rows Into… 1 ROUND :45 Mod Bike 6 Narrow Stance Squats 6 Hang Power Cleans w/Empty Barbell 6 Jumping Pull-Ups Into… 1 ROUND :30 Fast Bike...Read More