Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

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 Inch Worms

10 Step Ups

5/5 DB Push Press

Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Burpee Box Jump Overs

7/7 Hang DB Power Snatch (50/35)

(Score is Rounds + Reps)

GOAL: RPE 9 | Non-stop sprint. Keep everything unbroken and keep moving.

Extra Credit

Metcon (No Measure)

3-4 SETS

10 Strict Press

20 V-Ups

:30 Wall Facing Handstand Hold

-Rest as needed b/t Sets-

(No Measure)

GOAL: RPE 6 | Keep loading on the barbell moderate. Reps should remain unbroken for all Sets. Get as close to the wall as possible on the Wall Facing Handstand. Keep feet on the wall, don’t focus on balance off the wall but just stabilizing shoulders.