Announcements

Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Consistent pace from start to finish. Aim for unbroken on the Double Unders. Try to push these, you can use the Sit-Ups to recover the grip.

COMPETE | PART 1

Weighted Pull-ups (ON A 10:00 RUNNING CLOCK
Build to a Heavy 3-Rep Weighted Strict Pull-Up)

(Score is Weight)

GOAL: RPE 8 | Just getting a little upper body pump. Ideally, let’s not work to failure. We want a solid 3 reps here so don’t put on weight that is going to make our form break down. No more than 4-5 attempts to find your heavy 3.

COMPETE | PART 2

3-4 SETS (Time)

200m Run

30 Alt. Pistol

40′ Handstand Walk*

5 Ring Muscle Up

*Must perform 20′ Increments

-Rest 2:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Very gymnastics heavy today. Goal is to move fast on everything leading up to the RMU, and then unbroken on the RMU. Try to push the pace since there’s a rest at the end of each set.