CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) 1:00 Row 10 Alt. Lunges* 5 BB Up and Overs** 20 Lateral Hops (Over Bar Optional) 5 Burpees *RND 2+3 complete Barbell Back Rack Lunges. **Barbell starts in the front rack, then push press to overhead and carefully lower down to...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 :30 Bike 10 Ring Rows 10 Pike Shoulder Taps Compete FOR TIME* (Time) 24-21-18 Cal Bike 9-12-15 Chest To Bar Pull-Ups *50ft Handstand Walk after Each Round **Handstand Walk must break after...Read More

CrossFit Mettle and Honor – NC FLEX Explosive Strength FOR QUALITY (Weight) 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 | REPS-REPS-REPS-REPS. Grease the groove and make EVERY...Read More