Announcements

Sign up for our CPR CLASS HEREon Saturday March 4th

Don’thave Facebook? RSVP Here

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

:30 Ski

5/5 Split Squats

Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

500/400m Row

24 Walking Lunges

500/400m Ski

(Score is Rounds + Reps)

GOAL: RPE 5 | FOR QUALITY. Just move and flow, consider taking the Damper down if needed.

Extra Credit

None! Rest and Recover.