CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EMOM x 20 MINUTES 2 Power Cleans*) *Start Moderate and build after every 5th set… Set 1-5 = Mod Set 6-10 = Mod-Heavy Set 11-15 = Athlete Choice Set 16-20 = Athlete Choice (Score is Weight) GOAL: RPE 7 | Low rep EMOM that...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 7/7 Suitcase Split Squat 6/6 Half Kneeling Arnold Press 5 BB Split Jerk Balance Compete Metcon (Weight) 5 SETS 1 Dip (:02 Pause) + 2 Split Jerk -Rest as Needed b/t Sets-...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Bootstrap Squats 8 Scap Push-Ups 6 Scap Pull-Ups :30 REST AMRAP x 3 MINUTES 10 Banded Good Mornings 8 Banded Bent Over Rows 6 Band Pull Aparts :30 REST 2 ROUNDS 10 Tempo Air Squats (31X1) 8 Tempo Ring Rows (21X2) 6...Read More