CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10/10 SA Push Press* 10 Walking Lunges 10 Hollow Rocks *Light DB Compete 3 SETS (No Measure) 20 Single DB Alt. Push Press* 10 DB Front Rack Walking Lunge (R) 10 DB...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 10/8 Cal Bike (RPE 6) 10 PVC Pass Throughs 8 Barbell Power Cleans 6 Tempo Air Squats (32X1) 4 Alt. Groiners Into… 1-2 SETS 12/10 Cal Bike (1:00 CAP) 10 PVC Pass Through + Alt. Lunges 8 Barbell Power Snatches 6 Barbell Back...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 4 SETS 8-12 Prone DB Shoulder ATYs (Light) -Rest 1:00 b/t Sets- Then… 3 SETS 8-12 Tempo DB Z-Press (30X0) -Rest 1:00 b/t Sets- Then… 2 SETS 8/8 Split Stance Single Arm Tempo DB Press (30X0) -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE...Read More