Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Cal Ski

5 Ring Rows

5 Ring Dips

Compete

Metcon (Time)

5 ROUNDS

10/8 Cal Ski

3-5 Ring Muscle Up

(Score is Time)

GOAL: RPE 7 | Should aim for about :30 on the Ski. Moderate effort on the Ski, then right into the RMU. Choose the Rep number that can remain unbroken for all 5 Rounds.

Extra Credit

Complete the Murph Prep

GOAL: RPE 7 | Dust off the old weight vest if you got it. Deload week in intensity