CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY (Weight) 15-12-9-12-15 Barbell Strict Press Tempo Ring Row (20X0) -Rest :30 b/t Each Full Set- (Score is Weight) GOAL: RPE 8 | Goal here is to find a challenging weight on the strict press that you can do for 15 reps and keep that...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs) 6 BB Deadlifts 6 BB Upright Rows 12 Alt. BB Elbow Punches 6 Slow Air Squats + 6 Jumping Air Squats Into… 1-2 ROUNDS (Time...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 1:00 Row 10 Up-Downs 5 Ring Kip Swings Compete FOR TIME (Time) 50 Cal Row 30 Burpees Over Rower 15 Ring Muscle Ups (Score it Time) GOAL: RPE 9 | Push the...Read More