CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (8-8-6-6-4-4) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. If you can’t get at least 8 strict pull-ups, use a band. Bodybuilding Metcon (Checkmark) 1.) 4...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 50 Single Unders 5 Clean Deadlift 5 Hang Muscle Clean Compete Power Clean (1.) 4×2@85% Power Cleans off Blocks ) *Barbell should be be set up at the Knee (Score is Weight) -Rest...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 SLOW Arm Haulers 8 Alt. 90-90 Hip Rotations 4/4 Supine Hamstring Sciatic Floss 8 Alt. Deadbugs Into.. AMRAP x 4 MINUTES 4 Alt. Step-Overs 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps *During the Lunges, perform PVC pass thrus. When you Squat, place PVC...Read More