CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Plank to Pike 10 Scap Pull-Ups Into… 1 ROUND 10 PVC Cuban Press 10 Push-Up to Pike 10 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 8 Hang Muscle Snatch 8 Burpees* 8 Dynamic Kip Swings *Burpee over bar...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast singles on the Barbell. Let’s aim for unbroken on the Chest to Bar. Use the Burpees to recover. COMPETE | PART 1 FOR TIME (Time) 15-12-9 Cal Row Deadlift (185/135) Ring Dips (Score is...Read More

CrossFit Mettle and Honor – NC FLEX Strength 9-7-5-9-7-5 (Weight) Tempo Bench Press (30X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 8 | Week 3 of 6 of this second accumulation cycle for this current phase. For the next two weeks, we are moving to this...Read More