CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We want to see quick sets or quick singles on the barbell but don’t burn out the grip and pulling so we can maintain our sets of reps for the Ring Muscle Ups! COMPETE |...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. Finish with a heavy double, with NO FAILED REPS. In two weeks, we will test a 2RM. Control the descent...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS (BARBELL SPECIFIC WARM-UP) 6 High Pulls 6 Muscle Snatch 6 Behind the Neck Snatch Grip Press 6 OHS 6 Drop Snatches (Quarter Squat Depth) Into… 2 ROUNDS (RING SPECIFIC WARM-UP) 8 Scap Pull-Ups 8 Kip Swings (Rings or Bar) :20 Top of...Read More