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Sign up for our CPR CLASS HEREon Saturday March 4th

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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

:30 Bike

10 Bootstrappers

20 Shoulder Taps

(No Measure)

Compete

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – Bike

MIN 2 – Step Ups

MIN 3 – Row

MIN 4 – Ski

MIN 5 – Plank

(No Measure)
GOAL: RPE 4 | Just move and flush today. We’re working up a bit of a sweat and getting the joints moving

Extra Credit

None! Rest and Recover.