CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the barbell. Smooth on the BJO. Try to bring the heart rate down to be able to immediately get back on the Rings! COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP –...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max Sumo Deadlift ) (Score is Weight) GOAL: RPE 10 | Over the past six weeks, the goal has been to improve our absolute strength in FOUR key lifts. This week, we test to see how far...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Up-Downs* 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press 6 Kip Swings (Bar or Rings) *2nd Round perform Burpees...Read More