CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: All about fast transitions. Rounds should be consistent and in the :45 range. COMPETE | PART 1 Metcon (AMRAP – Reps) AMRAP x 3 MINUTES 5 Deadlift (225/155) 7 Chest to Bar -Rest 1:00- AMRAP...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6 Tempo Heels Elevated Front Squat (30X0) -Rest :10- 12 Fast, No-Lockout Back Squat (Moderate) -Rest :10- 50 Walking Lunge Steps (Light or Bodyweight) -Rest 3:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | 50 walking lunge steps is going to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Air Squats 16 Piked Shoulder Taps 10 Empty BB Deadlifts Into… 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Push Press 10 Push-Up to Pike 10 Empty BB Upright Rows Into… 1 ROUND 10 Wall Ball Thrusters 10 Hand Release...Read More