CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Chest to Bar Pull-Ups. Quick transitions this should have a Chief feel to it. COMPETE | PART 1 EVERY 3:30 x 4 SETS (Time) 16/13 Cal Bike 14 DB Hang Power Clean (50/35) 12...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY ROUND… 5/5 Moose Antlers 10 Alt. Cossack Squats 10 Up Dog to Down Dog 10 Alt. Deadbugs into… 2 ROUNDS 10 Alt. Lunges* 8 Ring Rows 6 Scap Push-Ups *2nd Round: Add KB or DB to Goblet position Into… 2 ROUNDS :30 Dead...Read More

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-7-5 Tempo Front Squat (20X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Deloading how much volume we hit today, but not necessarily the intensity. Build to a tough set of 5 here with the goal of going heavier than what...Read More