Announcements

ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE!

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10/10 Wrist Circles*

20 Shoulder Taps

10 Hollow Rocks

*Hands on the Ground, 10 circles clockwise, then 10 circles counter clockwise

Compete

Metcon (AMRAP – Reps)

5 SETS

Max Unbroken Strict Handstand Push-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

GOAL: RPE 8 | See how much the fall off will be. Stop just before failure, avoid any missed reps.

Extra Credit

3 SETS FOR QUALITY (No Measure)

10 Strict Ring Dips

50ft DBL KB Overhead Carry (Light)

:30 Hollow Hold

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 4 | Quality Reps. Focus on Keeping the Ring Dips Strict, and keep the ribs down on the OH Carry.