CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-7-5-9-7-5 Tempo Sumo Deadlift (20X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6 as we build to a 5rm test on this lift. Again, the goal is to finish with a heavier set of 5 than what...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Everything unbroken. Try to keep transitions between movements quick, we don’t want long rest transitioning just to hold unbroken. COMPETE | PART 1 EMOM x 20 MINUTES (No Measure) MIN 1 – :40 Bike MIN...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Good Morning 10 Prone Swimmers 10 Scap Pull-Ups 5 Yoga Push-Ups Into… 1 ROUND 8 KB Deadlifts 4/4 Single Arm Ring Row 8 Kips Swings 8 Alt. Pike Shoulder Taps Into… 1 ROUND 8 American KB Swings 8 Ring Rows 8 “Big”...Read More