CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 3 ROUNDS (No Measure) 30 Single Unders 5 Tall Landing Box Jumps (20) 5 Muscle Snatches Compete CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#GOAL:...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 300m/250m Row 12 Alt. Step-Ups 12 Glute Bridge-Ups 3-5 SLOW Jefferson Curls Into… 1 ROUND 300m/250m Row 8 Barbell RDLs 8 Box Jumps 8 Cat/Cows Strength – All Deadlift (8-6-4 | 6-4-2*) *Start Light and build to Mod+. The second wave (6-4-2) should...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (6 SETS 5 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Start with the heaviest load you were able to do for the 8s last week and build from there. The tempo should still dictate the loading—not...Read More