CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m) 8 Alt Groiners 8 Kang Squats 8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Row. Consider 80% of your best Clean for your front squat weight. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 200m Run 4 Snatches (185/125) 2 Rope Climbs...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 16-20 Alternating Pronated Grip DB Shoulder Press (8-10 per arm, Heavy) -Rest 1:00- 12-16 Seated Bent-Over DB Lateral Raises (Moderate) -Rest 1:00- 12-16 Standing DB Lateral Raises (Moderate) -Rest 1:00 b/t Sets- (Score is Weight On Shoulder Press)GOAL: RPE 8 | It doesn’t get...Read More