CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 V-Ups 5 BB Muscle Clean 5 BB Front Squats Compete Power Clean (1.) 5×1@90% Power Cleans off Low Blocks*) *Barbell should be be set up at the shins about 6-10″ from...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 250m/200m Row (RPE 5/6) 12 Good Morning 12 Scap Pull-Ups 12 Alt. Plank Rotations Into… 1 ROUND 250m/200m Row (RPE 6/7) 6/6 KB Deadlifts 12 Kip Swings 6 Strict Up-Downs Into… 1 ROUND 250m/200m Row (RPE 7/8) 6/6 Single Arm Russian KB Swing...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (4 SETS  8 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | Build off the weight you hit last week. Same control on every rep, but just a little bit heavier. Use straps for the last two sets if...Read More