CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength –...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy) -Rest 1:30- 8-10 Hamstring Curl On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Make sure not to bounce out of the bottom of the squat. We want control here...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Send it on this. Goal is to push the Row to about 90% of your 1k effort or faster (we did this a while back). Open with your biggest set on the Thruster and Pull-Ups....Read More