CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :10 Ring Support Hold :10 Bottom of Dip Hold 5 Ring Pull-Ups Compete Metcon (No Measure) EMOM x 8 MINUTES 2-4 RMU (No Measure) GOAL: RPE 4 | Building off of last...Read More

CrossFit Mettle and Honor – CrossFit () Warm-Up Warm-Up (No Measure) PARTNER WARM-UP (10:00 CAP) 1 ROUND (EACH) P1: Cal Row (EZ) P2: 10 Up-Downs +8 BB Deadlifts Into… 1 ROUND (EACH) P1: Cal Row (MOD) P2: 8 Burpees + 8 BB Upright Rows Into… 1 ROUND (EACH) P1: Cal Row (MOD-HARD) P2: 6 Burpee...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 20-30min Outdoor Walk (No Measure) GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow. Functional Capacity Metcon (AMRAP – Rounds and Reps) AMRAP x...Read More