CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on everything. Goal is unbroken on the Back Squats. 1-2 Sets on the Push-Ups. Push the Box Jumps and recover on the Sit-Ups COMPETE | PART 1 Power Snatch (ON A 10:00 RUNNING...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round...Read More