CrossFit Mettle and Honor – NC FLEX Strength Back Squat (6 SETS 4 Tempo Back Squats (20X0) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Sets of 4 on the back squat are so much more forgiving than sets of 5. Or at least that is what I told myself to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Put your head down and SPRINT! Unbroken on the barbell, push the pace on the row and Up-Downs! COMPETE | PART 1 FOR TIME (Time) 2 ROUNDS 16/13 Cal Bike 6 Power Clean (155/105) 6...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2:00 Row 30 Mountain Climbers 20 Shoulder Taps 10 Alt. Groiner + Twist 10 Cossack Squats 5 Squat Inch Worms + Push-Ups 10 BB Elbow Punches 5 BB OH Press + :10 OH Hold Into… SPECIFIC WARM-UP 3 ROUNDS :40 Row 6 Up-Downs...Read More