CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 20 Shoulder Taps 5 Push-Ups 10 Good Mornings 10 Alt. Reverse Lunges Compete AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 12 DB Bench Press (50/35) 16 Pistols 20 Deadlift (155/105) (Score...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (1.) 3 SETS 5 Double Overhand, No Hookgrip Deadlifts ) -Rest 1:00 b/t Sets- (Score is Weight) Deadlift (2.) 5 SETS 5 Library Deadlifts ) -Rest As Needed- (Score is Weight) GOAL: RPE 8 | Another week of 5’s on the deadlift, another chance to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang Into… 1 ROUND 6 Hang Muscle Cleans 8 Box Step Overs 10 Scap Pull Ups 12 Ring Rows Into… 1 ROUND 6 Hang Power Cleans 8 Box Jump Overs 6 Kip...Read More