CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
5 Ring Dips
3 Low Ring Turnover Drill
3 Hips to Rings
Metcon (No Measure)
EMOM x 15 MINUTES
1-3 Ring Muscle Ups
GOAL: RPE 5 | Technique work, keep everything unbroken. Focus on Big hips and fast turnover. Just priming for next week when we retest our 30 RMU for time!
15/12 Cal bike
25 Unbroken Wall Balls*
*Must be performed unbroken or have to restart the Wall Balls
(Score is Time)
GOAL: RPE 8 | Sprint effort. Bang out the Bike and V-Ups and then see how quickly you’re willing to pick up the Wall Ball.