CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 6 Push-Up to Pike 3/3 Shrimp Squats 6 Hang Muscle Snatch 6 Alt. Single Arm Ring Row Compete ON A 20:00 RUNNING CLOCK… (AMRAP – Reps) 80 Cal Row 60...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 4 Single Ring Ring Rows 6 Up-Downs 8 Alt. Lunges 10 KB Deadlifts Into… 1-2 ROUNDS (Time Permitting)* 100m KB Suitcase Carry** 10 KB Goblet Alt. Lunges 7 Scap Pull-Ups 5 Kip Swings *Complete first round w/ WU weight and second...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (5 SETS  5 Tempo Back Squats (30X0)) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Build off the weight you hit last week. Same tempo, mechanics, and rep scheme, but just a little bit heavier. Bodybuilding Metcon (Checkmark) 1.) 3...Read More