Announcements

ORDER YOUR CFMAH GEAR HERE ASAP!!!!

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 False Grip Ring Rows

4 Small Ring Kips

3 Kipping Ring Pull-Ups

Compete

Metcon (No Measure)

EMOM x 12 MINUTES

2-4 RMU

(No Measure)

GOAL: RPE 4 | Building off of last week. As we get into higher volume, the goal is to perform unbroken but in the later rounds if we need to break them up that’s ok but make sure we are not bleeding into the next minute. We should still have :20 rest before the next minute.

Extra Credit

Metcon (Weight)

3 SETS

5 Weighted Feet Elevated Ring Rows

-Quick Rest b/t Sets-

(Score is Weight)

GOAL: RPE 4 | Keep loading moderate and focus on pulling the Elbows down. Use Plates placed on chest for loading. Increase weight from we saw this 2 weeks ago.