CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Row/Run/Bike @Easy(EZ) pace

GOAL:

RPE 4 | You should have exactly the same score each AMRAP.

NOTES:

All these movements should be performed U/B. Work on making your transitions consistent and smooth, no rushing. You will feel a mild burn here that is okay stay in that zone during all 4 sets.

Compete

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

10 Lunges

6 KBS (53/35)

1 Wall Walk

-Rest 1:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Extra Credit

None! Rest and Recover.