CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Tempo Weighted Chin-Up (30X0) -Rest :10- 12 Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back day for Week 3 of our accumulation cycle. This is...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Toe Tap Jumping Jacks 10 PVC Pass Throughs 10 Box Step Overs 10 Air Squats Into… 1 ROUND 10 Up-Downs 10 Behind the Neck Snatch Grip Strict Press 10 Box Jumps (Low Landing) 10 Med Ball Front Squats Into… 1 ROUND 10...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth transitions, let’s aim for unbroken on the reps. If you’re comfortable with this weight focus on squat snatching the first rep. If this is a tougher weight, let’s get a quick CnJ with no...Read More