CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 250/200m Row 10 Step-Ups 10 Med Ball Ground to Overhead 10 Ring Rows Into… 2 ROUNDS 250/200m Row 5/5 Single Leg Step-Up 10 Med Ball Front Squats 10 Med Ball Push Press 10 False Grip Ring Rows Skill – Performance Metcon (No Measure)...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 Hang High Pull 5 Hang Muscle Snatch 5 Snatch Balance Compete Squat Snatch (5×2) 1.) 5 SETS 2 Pause Squat Snatches* *Pause is Above Knee on both reps (Score is Weight)...Read More

CrossFit Mettle and Honor – NC FLEX Explosive Strength Metcon (Weight) FOR QUALITY 40 Single Reps of Power Snatch or Power Clean + Overhead* *Loading Guidelines… 10 Reps – Light 10 Reps – Light-Moderate 10 Reps – Moderate 10 Reps – Moderate+ (Score is Weight) GOAL: RPE 7 | Grease the groove and make EVERY...Read More