CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Jumping Jacks 10 Barbell Deadlifts 10 Upright Rows 10 Tuck-Ups Into… 2 ROUNDS 8 Scap Pull-ups / Scap Depressions 10 V-Ups 5 Tall Jumps 10-12 Alt. Elbow Punches Strength – All EMOM x 8 MINUTES (Weight) 1 Power Clean + 2 Hang...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 1 ROUND 30 Single Unders 10/10 SL Jump Rope 20 Alt. Legs Jump Rope 30 Single Unders 2 ROUNDS 20 Crossover Singles 10 Groiners 10/10 Supported Bent Over Row Compete 6 ROUNDS FOR TIME...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (30X0) -Rest 1:15- 8-10/8-10 Single Arm Supported DB Tempo Row (30X0) -Rest 1:15 b/t Sets- (Score is Weight of Bench) GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, building off the weights and...Read More