CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance...Read More

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Perform Bar Facing Burpees in place of the Up-Downs. Consider (95/65) for the barbell. COMPETE | PART 1 Power Clean (ON A 12:00 RUNNING CLOCK Build to a Heavy 10-Rep Power Clean) (Score is Weight)...Read More