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: Sub for 7 Chest to Bars in place of the 7 Pull-Ups. Consider 30 Crossover Singles in place of the 30 Double Unders.

COMPETE | PART 1

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

6 Bench Press (135/95)*

9 GHD Sit-Ups

12 Alt. Pistols

*Option for (155/105)

(Score is Rounds + Reps)

GOAL: RPE 7 | Consistent effort across all sets. This shouldn’t be a very challenging feel, focus on nonstop movement and transitions.

COMPETE | PART 2

EMOM x 5 MINUTES (Weight)

1 Squat Clean

+

1 Front Squat

+

1 Hang Squat Clean

(Score is Weight)

GOAL: RPE 9 | More legs and post workout lifting. Unbroken on the complex building up to a heavy set. No misses but the squat should be feeling harder and harder every rep.