CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Primary focus is the gymnastics, lets try to keep these to 1-2 Sets. Break up the Deadlift as needed to keep speed/pace at that high RPE 9 intensity. COMPETE | PART 1 Back Squat (4×3...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Jumping Jacks 15 Banded Pull-Aparts 10 Banded Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 Kip Swings (Short & Tight) 10 Slow Ring Rows Strength – All EMOM x 10 MINUTES...Read More

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (4-8 SETS 3 Weighted Pull-ups (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week. This week, you have an option—you can use it as a deload week to prep for...Read More