CrossFit Mettle and Honor – NC FLEX Functional Strength Push Press (7-7-7*) *Pausing Push Press Start Mod and Build to Mod-Heavy. Pause clearly for a :02 count in the bottom of the dip before continuing overhead. (Score is Weight) GOAL: RPE 8 | These are different. Taking the momentum out of the dip into drive....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :20 Single Unders 4 Inchworm + 3 Scap Push-Ups 6 Deadlifts 6 Upright Rows 12 Elbow Punches Into… 1-2 ROUNDS (Time Permitting) :20 Double Unders OR Single-Single-Doubles 8 Push-Ups 8 Ring Rows* 5 Hang Muscle Cleans 5 Hang Power Cleans *Complete 8 Jumping...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 8/8 RNT Split Squat 10 Bent Over “”Y”” Raises* 5 BB Push Press + :10 OH Hold *With Light DB or change Plates. In a bent over position, raise the arms above...Read More