CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
10 Ring Rows
10 Pike Shoulder Taps
FOR TIME* (Time)
Chest To Bar Pull-Ups
*50ft Handstand Walk after Each Round
**Handstand Walk must break after 25ft
(Score is Time)
GOAL: RPE 9 | Start with a Moderately Hard pace on the Bike, and pick up the pace each round as the reps go down. Unbroken Chest to Bar AND Handstand Walks? Fun one to find a partner and get after it!
6 SETS (Time)
5 D-Ball Over Shoulder (150/100)
-Rest 1:1 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 7-8 | Rest as long as the Work takes to complete the 5 D-Ball over shoulder. Try to move fast, quick turn around to pick up the Ball after each rep.