CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run 5/5 Plate Rounds the Worlds 10 Up-Downs into…. 1 ROUND 100m Run 10 Burpees :30 Barbell OH Hold into… 1 ROUND 100m Run 10 Burpees to Target 10 Barbell Strict Press Strength – All Push Press (5-5-5) *Keep weight Light across...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 5 Clean Deadlift 10 Elbow Punches 5 Hang Muscle Clean 5 Tall Squat Clean Compete Squat Clean and Jerk (1.) 3 SETS 1 Squat Clean & Jerk) -Rest as Needed b/t Sets-...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength None! Deload week. Functional Capacity Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 400m Run 30 Russian KB Swings (Light) 500m Row 30 Alt. Box Step-Ups 200m Run 30 Sit-Ups 250m Row 30 Air Squats (Score is Rounds + Reps) GOAL: RPE 6 |...Read More