Announcements

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. (10ft Target for All in NCFIT Workout)

Warm-Up

2 ROUNDS (No Measure)

30 Single Unders

20 DB Slides

10 Push-Ups

10 BB Deadlift

Compete

4 SETS (Time)

30 Crossover Singles

20 Alt. No Push-Up DB Renegade Row (50/35)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 9 | Unbroken is the name of the game today. Can we push the Crossover Singles a little faster today?

Extra Credit

3 ROUNDS FOR TIME (Time)

21 Cal Bike

15 Deadlifts (225/155)

9 Strict Dips

(Score is Time)

GOAL: RPE 8 | Aim for unbroken on the Deadlifts. If you got the Dips in you then hit these unbroken. Should be a fast sprint on the Bike.