Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Hand Release Push-Ups

10 BB Bent Over Row

10 Glute Bridge Ups

Compete

Bench Press (5-5-5-5-5)

(Score is Weight)

RPE 7 | Build to a moderate weight. Should be heavier than last week.

Extra Credit

Metcon (3 Rounds for time)

EVERY 5:00 x 3 SETS

30 Cal Bike Max Effort Sprint

(Score is Time)

GOAL: RPE 10 | Max effort sprint. Start hard and finisher harder. This should be an all out effort