CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Burpees 10 Ring Rows 5 Scap Depressions 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 5 Clean Deadlifts 5 Hang High Pulls 10 Alt. Elbow Punches 5 Hang Muscle Cleans Strength – All Power Clean (ON A 22:00 RUNNING CLOCK… Build to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. (Low Volume Option on the Pull-Ups in the NCFIT Workout. Focus on getting heavy on the Power Cleans) Warm-Up 2 ROUNDS (No Measure) :30 Row 25ft Bear Crawl 20 Single Unders 1 Pike Handstand Walk around Box* *Place...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (6-6-4-4-2-2) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | How heavy can you go for those last sets? All out effort here for the second to last week of the cycle. Deep breath, pull hard, and get that chin over the...Read More