Announcements

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

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

AMRAP x 5-10 MINUTES

10 Up-Downs

100m Run

5 Cal Row

GOAL:

RPE 5 | Take the whole minute to compete your 10/7 Cals and 10 Burpees. This means you will need to slow down your pace on those burpees!

Compete

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – 200m Run

MIN 2 – 10/7 Cal Bike

MIN 3 – 10 Burpees

(No Measure)

Extra Credit

None! Rest and Recover.