Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

3 ROUNDS

1:00 Bike

5 Strict Pull-Ups

10 Box Step-Ups

:30 Handstand hold against Wall

GOAL:

RPE 8 | Get 4 Rounds/Set. If you can’t get that many rounds at his rep range, than scale accordingly. If grip is toasted after today’s NCFIT Workout, replace C2B with 8/6 Cal Ski.

Compete

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

10 C2B

5 Box Jump Overs (30/24)

2 Wall Walks

-Rest 1:00 b/t sets-

(Score is Total Rounds + Reps)

Extra Credit

Front Squat (EMOM x 10 MINUTES
1 Front Squat (305/205)*

)

*Skip this or lower the load if your legs are feeling it from yesterday’s wod.

(Score is Weight)