Announcements

ORDER YOUR CFMAH GEAR HERE ASAP!!!!

This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Inch Worms + Push-Up

10 Jumping Lunges

5 BB Press From Split Stance

Compete

Metcon (Weight)

5 SETS FROM RACK

1 Pause Split Jerk*

+

1 Split Jerk

*Pause for :02 in the receiving position

(Score is Weight)

GOAL: RPE 6 | Loading is moderate. Focus on punching down. Think Punch and Squeeze to have a strong pause position

Extra Credit

Metcon (Weight)

Pause Jerk DIps

3×5

(Score is Weight)

GOAL: RPE 8 | Slow and controlled descending into the Dip. Pause at the bottom of the Dip for :02.