CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: 3 ROUNDS 1:00 Bike 10 RKBS @ W/O Weight 50 Single Unders GOAL: RPE 6-8 | Goal is average 1:30/round. This will require you to hold ~70/63 RPM on the Bike and U/B KBS & DU. The...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 30:00 RUNNING CLOCK… Run, Row, or Bike* *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing. (No Measure) Bodyweight Movement Flow Metcon (AMRAP – Rounds and Reps)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 16 Jumping Jacks 12 Alt. Barbell Elbow Punches 8 Barbell Good Mornings 4 Barbell Strict Press Into… 1-2 ROUNDS (TIME PERMITTING) 12 Power Drops* (BW ONLY) 8 Barbell High Hang High Pulls 4 Barbell High Hang Muscle Cleans 2 Inch Worms...Read More