CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
10/10 Wrist Circles*
20 Shoulder Taps
10 Hollow Rocks
*Hands on the Ground, 10 circles clockwise, then 10 circles counter clockwise
Metcon (AMRAP – Reps)
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.
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-
GOAL: RPE 4 | Quality Reps. Focus on Keeping the Ring Dips Strict, and keep the ribs down on the OH Carry.