Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Aim to cycle the Snatches. Begin each round of Wall Balls with your biggest set…perhaps even try to go unbroken in the full time. If you drop the ball, stay close and get back to reps right away.

COMPETE | PART 1

5 SETS (Weight)

3 Strict Press

4 Push Press

5 Push Jerk

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 7 | Everyone will be limited by the Strict Press. Use the first 3 Sets to build to a working weight. The last 3 Sets should be at the same weight.

COMPETE | PART 2

4 SETS (Time)

6 Shuttle Run

8/8 Single Arm DB Power Clean (70/50)

-Rest 1:1 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Some cycling work with the DB. Get your heart rate up on the Run and then unbroken on the DB.