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 Glute Bridge Ups 5 Tempo Clean Deadlift (3131 5 High Hang High Pulls 5 Tall Power Cleans *Warm-Up does not have to be unbroken Compete Squat Clean (5 SETS 2 Squat...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 3 SETS 10/10 1/2 Kneeling DB Strict Press (Mod) 10/10 DB Supported Row (Mod) 10/10 1/2 Kneeling KB Woodchops* *Use a mod-light KB start from the bottom on the kneeling side and bring the KB up and across the body with extended arms. -Rest...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 0:00-3:00 RUNNING DRILLS Running Drill Options: Walking Knees to Chest Calf Walk Bear Crawl Walking Spiderman Lunges INTO.. AMRAP x 3 MINUTES 8 Alt. Box Step-Ups 4/4 DB Around the World 4/4 Moose Antlers INTO.. AMRAP x 3 MINUTES 100m Run 5 Barbell Strict Press...Read More