Announcements

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:30 EZ Row

10/10 Single Leg Hops

10 Alt. Lunge + Twist

10 Shoulder Taps

Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

500m Row

12 PVC Passes

24 Alt. Step-Ups

40 Single Unders

1:00 Plank

(Score is Rounds + Reps)

GOAL: RPE 5 | Just move and flush today! We’re working up a bit of a sweat and moving our joints through a nice ROM.

Extra Credit

None! Rest and Recover.