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 AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Ring Rows

5 Dips

5 Ring Turn-Overs*

*On Low Rings, feet remain on the ground the entire time. Focus on popping the Hips and turning over fast into the Bottom Dip Position

Compete

Metcon (No Measure)

EMOM x 10 MINUTES

2-4 RMU

(No Measure)

GOAL: RPE 4 | Building off of last week. Aim to add 1-2 Reps from last week

Extra Credit

None! Rest and Recover.