CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (7×3*) *Heavy loading for all 7 Sets. TNG is allowed off the chest but no slamming the bar on the sternum. GOAL: RPE 9 | Heavy boys on those chestie boys. You are using the same heavy weight for all 7 sets. Bodybuilding Metcon...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Step Overs 5 BB Deadlift 10 Elbow Punches 10 Scap Pull-Ups Into… 1 ROUND 5 Tucks Jumps 5 High Hang Muscle Clean 10 Air Squats 8 Small Kip Swings Into… 1 ROUNDS 6 Box Jump Overs 5 High Hang Muscle Clean 5...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 :30 Bike :30 Row :30 Ski 10 Jump Tucks Compete AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15/12 Cal Bike 15/12 Cal Row 15/12 Cal Ski (Score is Rounds +...Read More