CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MIN* MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press MIN 3 – :40 Bootstrap Squats →...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) :30 Ski 20 Single Unders 10 KB Deadlift Compete EVERY 4:00 x 4 SETS (Time) 50 Double Unders 15 Russian KB Swings (70/53) 15/12 Cal Ski 15 Russian KB Swings 50 Double Unders...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 2:00 x 8 SETS 3 Power Cleans) (Score is Weight) GOAL: RPE 8 | Build off the loading from last week. The goal here is to finish with a TOUGH but clean set of 3 reps. These do not need to be touch...Read More