Announcements

Carlos shares what CrossFit means to him.

 

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

150m Row

5/5 Split Squat

5 Ring Pull-Ups

Compete

Metcon (No Measure)

EMOM x 10 MINUTES

1-3 RMU

(No Measure)

GOAL: RPE 4 | Building off of last week. We are going to keep adding volume in this EMOM format.

Extra Credit

None! Rest and Recover.