Announcements

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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

5 Inch Worms + Push-Up

10/10 DB Glute Bridge Ups

Compete

Bench Press (3-3-3)

(Score is Weight)

RPE 9 | Build to a Heavy 3. This is not a 3RM, you should feel like you have a solid 1-2 Extra Reps in you.

Extra Credit

3-4 SETS FOR QUALITY (No Measure)

10 DB Bent Over Flys

10 DB Front Raises

1:00 Weighted Plank Hold

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 6 | Heavy hitter today with Fight Gone Bad. Let’s get that solid heavy 3 Bench Press in and then hit this accessory work.