CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 PVC Pass Throughs 10 OHS 10ft PVC OH Duck Walk Compete Metcon (Weight) 5 SETS 1 High Hang Squat Snatch + 1 Hang Squat Snatch (Above Knee) + 1 Hang Squat...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners + Twist 5 Push-Up to Pike 5 Air Squats 5 Ring Rows Into… 2 ROUNDS 10 Elbow Punches 5 BB Push Press 5 BB Front Squats 10 Hollow Rocks → Arch Rocks Skill – Performance Metcon (No Measure) 1.) 2 SETS...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (6-6-6) (Score is Weight) GOAL: RPE 7-8 | Goal is to hit 3 consecutive sets of 6 @ Moderate-Heavy to Moderate-Heavy+ load. Try to start with the same or better for the 6 from your 10-6-2 test. Bodybuilding Metcon (Checkmark) 1.) 3 SETS* 5...Read More