Announcements

Don’t miss this chance to join a thrilling race for free! We have a limited offer of 20 free tickets for the Spartan and Tough Mudder challenge, where you can showcase your CrossFit skills and have fun. All you need to do is sign up with the code below and you’re in. Hurry up, this offer is valid only for the first 20 people who use it. We appreciate your loyalty and support. Here is your 20-use Spartan ticket code:

O2COMP-76120B

You only have til January 31st to sign up for any race in the calendar year!

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus is the Row. Push the pace here and aim to always keep the row sub 1:00!

COMPETE | PART 1

4 ROUNDS FOR TIME (Time)

8 Alt. DB Squat Snatch (50/35)

8 Burpee Box Jump Overs (24/20)

(Score is Time)

GOAL: RPE 9 | Squat snatches with the DBs today. Spend some extra time mobilizing the shoulders and hips so we can move smoothly with the Squat Snatch. Aim for unbroken and fast reps.

COMPETE | PART 2

Squat Snatch (2-2-1-2-1-1)

(Score is Weight)

GOAL: RPE 9 | Wave cycling with our snatches today. First half of our sets we’re building up to an RPE 8, second half of our sets were building up to an RPE 9.