CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Jog Into… 1-2 ROUNDS 5 Bootstrappers 10 Up-Downs 5 Air Squats 5/5 Plate Around the Worlds 5 Burpees Into… 1-2 ROUNDS 5 PVC Pass Throughs 5 PVC Snatch Grip Upright Rows 5 PVC Behind the Neck Press + Squat 5 PVC Overhead Jumping Squats...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 100m Jog 10 Cossack Squats 10 Step Ups Compete 1.) ON A 15:00 RUNNING CLOCK… (Weight) Build to a Heavy 6 Rep Back Rack Lunge *Must be Step Back Lunge (Score is...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength EMOM x 10 MINUTES (Checkmark) MIN 1 – 10 DB Sumo Deadlifts (Mod)* MIN 2 – :40 Tall Box Step-Ups *Fast stand, slow return. (No Measure) GOAL: RPE 7 | Play around with a speedy stand on these sumos and a slow return. We are still...Read More