CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (2-2-2) (Score is Weight) GOAL: RPE 9 | Goal is to hit 3 consecutive sets of 2 @ Heavy to Heavy+ load, building each set. Warm-up sufficiently with lighter loads prior to your first set. Try to start with the same or better for...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 5 BB Snatch Grip Push Jerk* 5 BB OHS 10ft BB OH Duck Walk** -Rest :30- *Behind the Neck Compete Metcon (Weight) 5 SETS 1 Hang Squat Snatch (Above Knee) + 1...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast) 8 Alt. Step-Ups → 8 Box Jumps 4 Inch Worms + Push-Up → 8 Push-Ups to Pike 8 Alt. Groiners → 4/4 Donkey Kicks *Advance to second movement at 4 minute mark...Read More