CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Toe Touch Jumping Jacks :15 Lunge + Twist :15 Jumping Squats :15 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP 1-2 ROUNDS (Time Permitting) 5 BB Clean Deadlifts 5 BB Upright Rows* 10 Elbow Punches 5 Hang...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We know the drill here. See if we can increase the weight from our last performance. Make sure to stay on the clock and be able to perform the Jerk immediately from the Power Clean...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max on the Bench Press ) (Score is Weight) GOAL: RPE 10 | Over the past six weeks, the goal has been to improve our absolute strength in FOUR key lifts. This week, we test to see...Read More