Announcements

ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE!

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

15 Toes Touch Jumping Jacks

10 Glute Bridges

5 Barbell/DB Push Presses

Compete

Bench Press (3-3-3-3-3)

(Score is Weight)

RPE 8 | Build to a Moderate-Heavy weight. Should be heavier than last week.

Extra Credit

Metcon (Time)

4 ROUNDS

300m Run

20 Alt. DB Farmers Lunge (50/35)

10 DB Push Press

(Score is Time)

GOAL: RPE 7 | DB work. Use the run to recover the grip. The legs are going to be feeling it but can we still keep our push press clean after the Lunges.