CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 30 Single Unders* 5 Tuck Rocks + 5 Hollow Rocks 10 Good Mornings 5 Below the Knee Deadlifts + 5 Deadlifts 10 Kip Swings *At the 4:00 mark switch to 15 Double Unders/Double Under attempts Strength – All Deadlift (1×5 @65%...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 :30 Single Unders 5 Hang High Pulls 5 Hang Muscle Cleans 5 Tall Squat Cleans Compete Metcon (Weight) 1.) 5 SETS 2 Pause Squat Clean* + 1 Front Squat Pause is Above...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) EMOM x 10 MINUTES MIN 1 – 10 Box Squats (Moderate) MIN 2 – :40 Russian KB Swings (Moderate) (No Measure) GOAL: RPE 7 | If you’re feeling good and want to push this to mod-heavy or heavy…go for it. Love this combo! Bodybuilding...Read More