CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast and unbroken on all movements. How hard can we push the pace and transition! COMPETE | PART 1 Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups...Read More

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max on the Strict Press) (Score is Weight) GOAL: RPE 10 | You may not need the full 15-20 minutes today. It will probably only take a few sets to get to those tough working sets here,...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs 10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight...Read More