CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 3 ROUNDS (No Measure) 6 Step Ups 6 Up-Downs 6/6 Hang DB Snatch Compete EVERY 2:00 x 4 SETS (AMRAP – Reps) 20 Box Jump Overs 10 Up-Downs Over DB Max Alt. DB Snatch -Rest 1:00 b/t...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (20X0) -Rest 1:30- 8-10/8-10 Single Arm Supported DB Tempo Row (20X0) -Rest 1:30 b/t Sets- (Score is Weight of Bench) GOAL: RPE 10 | Final week of the month means we are going back to 1:30 rest intervals...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups / Scap Pull-Ups MIN 2 – Alt. Samson Lunges / Squat Hold MIN 3 – Knee Push-Ups / Push-ups MIN 4 – Single Arm Ring Rows / Ring Rows MIN 5...Read More