Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

FOR QUALITY

:30 Row at 16s/m

10 Alt. Groiners

:30 Row at 20s/m

10 Bootstrappers

:30 Row at 24s/m

10 Alt. Curtsy Lunges

Compete

Metcon (Time)

3 SETS

3 x 750m Row

-Rest :50 b/t each Efforts-

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 8 | Repeatable effort. Focus on maintaining the pace from the 500m repeats.

Extra Credit

Metcon (Time)

ON A 5:00 RUNNING CLOCK

Practice Max Handstand Hold

(Score is Time)

GOAL: RPE 5 | In a 4×4 foot space, practice a Max HS Hold. Goal should be a static hold but walking around is allowed.