CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: Row 1:00 EZ 1:00 MOD 1:00 Hard INTO… 3 Rounds 5 Strict Pull-ups 10 Knee Push-ups 20 Lunges GOAL: RPE 9 | This is a retest. Goal is to get 1-2 Cals more on the Row and...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (10-6-2+*) (Score is Weight) *Week 5 of 10-6-2 Cycle. Goal is to meet or exceed your 2-Rep Heavy from 1/16 and try to hit it for a 3rd or 4th rep (2+). Next week back to 10-10-10. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 7...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Group Jog Into… 3 ROUNDS 10 Banded Dante Rows 10 Alt. Banded Deadbugs 10 Banded Hip Pull Throughs* 10 Arm Haulers Into… 200m Group Jog *Band attached to the rig at hip height. Face away from the rig while holding the band between the...Read More