CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 5 Hang Power Snatch MIN 2 – 20 Burpees Over Bar MIN 3 – Rest *Start Mod-Light and Build to Mod-Heavy (Score is Weight) GOAL: RPE 8 | The ‘ol lift and breath. Lifting while having a...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Up-Downs 5 Ring Rows :10 Ring Support Hold :10 Bottom Ring Hold* *Perform the Ring Support Hold and Bottom Ring Hold together. Start at the Ring Support Hold. At the :10,...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS* 10 KB Deadlifts → 10 KB Sumo Deadlift High Pulls 1:00 Row (Legs + Hips only) → 1:00 Row (Arms + Legs) 10 Banded Lat Pull-Downs → 10/10 Banded Plank Pulls** *Arrows indicate 2nd Round movement change. **Band placed low on the rig....Read More