CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8-10 DB Bench Press (Heavy) -Rest 1:00- 6-8 Weighted Chin-Ups (Moderate) -Rest 1:00- 8-10 Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | Week 2 of 6. Chest, back, and delts—all in one jam-packed tri-set. Focus on quick...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Leg Swings (Front/Back) 10 Leg Swings (Right/Left) 10 BW Good Mornings* 5 Inch Worm + Push-Up** 10 Slow Deadbugs *Add Barbell in RD2 **8 Hand-Release Push-Ups in RD2 Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: 2 Rounds, we can push this. Aim for unbroken or no more than 2 sets on the Push-Ups and Deadlifts. Consider (225/155) COMPETE | PART 1 FOR TIME (Time) 20 Wall Facing Handstand Push-Ups (Score...Read More