Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

EMOM x 8 MINUTES

MIN 1 – :50 Row*

MIN 2 – 10 Russian KB Swings (53/35)

*Build your pace each round

GOAL:

RPE 8 |At minute 10, start adding 1 C&J every round. So minute 12 will have 11 C&J, 14 will have 12 C&J, etc. If you fail to complete a round, shave off two reps and complete the remainder of the EMOM with that rep count. Score will be highest C&J achieved.

Compete

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 20/15 Cal Row

Min 2 – :40 Max Clean & Jerk (95/65)

(Score is Lowest Reps)

Extra Credit

Power Clean (
EMOM x 10 MINUTES
1 Power Clean (205/145))

(Score is Weight)