CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Tuck-Ups 10 Med Ball Good Mornings 10 Med Ball Ground to OH Compete 4 ROUNDS FOR TIME (Time) 15 GHD Sit-Ups 7 D-Ball Clean (150/100) or 7 Power Clean (225/155) (Score...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate+ 3-Rep Ground to Overhead* *Option for Snatch or Clean & Jerk (Score is Weight) GOAL: RPE 6 | Mod-Light boys today only. We are greasing the groove…not looking to get buried under a barbell. You should...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Hand Over Hand Ring Row 10 Alt. Lunges 8/6 Cal Bike 6 Burpees 4 Box Step-Ups Into.. 1-2 ROUNDS (Time Permitting) 10 Scap Pull-Ups 10 Single DB Goblet Lunges 8/6 Cal Bike 6 DB Burpees 4 Box Step-Overs Skill – Performance EMOM...Read More