CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 4 ROUNDS (:20 ON/:10 OFF) MVMT 1 – Ski MVMT 2 – KB Deadlift MVMT 3 – Single Unders Compete EVERY 3:00 x 4 SETS (AMRAP – Reps) 15/12 Cal Ski 15 KB Swings...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength EMOM x 15 MINUTES (Weight) MIN 1 – 3-5 Back Squats (Mod-Heavy/Heavy) MIN 2 – :40 Max Push-Ups MIN 3 – :40 Box Jump* *Two-feet take-off, two-feet landing, step-down, rejump quickly after proper setup. (Score is Weight) GOAL: RPE 8 | If you can…go heavier on...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 8 MB Front Squats 6 PVC Pass Throughs 4 PVC Hang High Pulls into… 2 ROUNDS 10 Box Jumps 8 MB Thrusters 6 PVC Around The Worlds 4 PVC Muscle Snatches Strength – Performance Squat Snatch (1.) Squat Snatch* 1×1...Read More