CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on the first half, sprint the last half! Main focuses are the Bike and Pull-Ups. COMPETE | PART 1 Back Squat (5×4@86-88%) (Score is Weight) GOAL: RPE 8 | Building up. Continue to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 Alt Step Ups 8 Alt Pike Toe Taps 8 Scap Pull Ups Into… 1-2 ROUNDS (Time...Read More

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (3 SETS* 8 Library Deadlifts (Heavy)) -Rest 3:00-4:00 b/t Sets- *On the last set of deadlifts, lower the weight to something moderate and perform a max set of double overhand, no-hook-grip deadlifts. (Score is Weight) GOAL: RPE 9 | Last time seeing these library deadlifts this...Read More