CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is all about the transitions. Must have a sense of urgency going from one movement to the next. Consider (225/155). COMPETE | PART 1 FOR TIME (Time) 6-5-4-3-2-1 Wall Walk Thruster (155/105)GOAL: RPE 9...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – GENERAL WARM-UP 6 Scap Pull-Ups 6 Kip Swings 6 Kang Squats 6 Alt. Box Step-Over* Into… 2 ROUNDS – BARBELL SPECIFIC WARM-UP 7 Barbell RDL 7 Barbell Bent Over Row 7 Barbell Muscle Clean 10 Alt. Back Rack Elbow Punches *On the...Read More