CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: AMRAP x 5-7 MINUTES 10 V-Ups 50 High Knees 100m Run Backwards GOAL: RPE 6-8 | 4 Rounds/SET. 4 Rounds/set will put you at 160 TTB. You should be able to manage this volume of TTB as...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Cal Bike 10 Burpees 8 Ring Rows 6 Scap Pull-Ups 4 Kip Swings Into… 2 ROUNDS* 5 Snatch Grip Deadlifts 5 Above the Knee High Pulls** 5 ATK Muscle Snatch** 5 ATK Power Snatch** *RND 1 w/ PVC. RND 2 w/ BB....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (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 20 Alt....Read More