CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 6 Jumping Air Squats 6 BB High Pulls 6 Alt. Elbow Punches 6 Scap Pull-Ups Immediately into… AMRAP x 3 MINUTES 6 High Hang Muscle Cleans 6 Front Squats 6 Kip Swings 6 TTB / TTS Strength – Performance Squat Clean...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Russian KB Swings 6 Med Ball Front Squat 6 Kipping Swings Compete Metcon (Time) EVERY 3:00 x 4 SETS 21 KB Swings (53/35) 15 Wall Balls (20/14) 9 Chest to Bar...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (12-10-8* ) *Pausing Deadstop Deadlift Bar pauses above the knee and must come to a full stop on the ground. Start Moderate-Light and build to Moderate. (Score is Weight) GOAL: RPE 6 | Control, control, control, control. I do not care about the speed (or...Read More