CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 8 Lunge-lunge Squats 10 Scap Push-Ups 12 Cossack Squats Into… 1 ROUND 200m Run 8 Air Squats 10 Push-Ups 12 Elbow Punches Into… 1 ROUND 200m Run 8 Squat Jumps 10 Narrow Push-Ups 6 Clean Deadlifts + 6 Hang Muscle Cleans...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We saw this before, nothing new or special here. Unbroken and fast, see if you can beat your score from a couple months back! COMPETE | PART 1 Back Squat (3×10@75%) (Score is Weight) GOAL:...Read More

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-ups (20X0) -Rest 2:00 b/t Sets- ) (Score is Weight) GOAL: RPE 9 | Week 1 of 6 as we build to 3RM weighted pull-up. Use some warm-up sets to find the appropriate weight here and then hold it across all...Read More