CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS* :30 Supermans 5 (Behind the Neck) Snatch Push Jerks 5 Tall Power Snatches :30 OHS Hold** *Warm-Up does not have to be unbroken **Sit in the bottom of the OHS for :30....Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (7-7-7-7-7*) *Deadstop Sumo Deadlift Start Mod and Build into Mod-Heavy. Clear :01 pause on the ground between each rep. No slamming of the bar. (Score is Weight) GOAL: RPE 7 | Lower Body Pull / Hinge Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10/10 DB...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 6 Scap Pull-Ups 6 Glute Bridge Ups + Pause 6 Bird Dogs 6 Cat Cows into… AMRAP x 4 MINUTES :30 Mod Row Pace 6 Jumping Air Squats 6 Up-Downs 6 Tuck-Ups Strength – All Back Squat (3×5 @ 1111*) *Keep...Read More