CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...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 the Ring Muscle Up but do not go to failure. Use the Run to recover and try to keep a relaxed grip on the Step Ups. COMPETE | PART 1 AMRAP x...Read More

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (8 SETS 3 Library Deadlifts (Heavy)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. 3s for the win here! Things should be getting real heavy at this point. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 4 SETS 12/12 DB Bulgarian...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More