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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:30 Row (build up to workout pace)

20 Shoulder Taps

5 Push-Up to Pike

Compete

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10/8 Cal Row

MIN 2 – 10 HSPU

MIN 3 – Rest

(No Measure)

GOAL: RPE 6 | The Overall feel will be an RPE 6 because of the longer rest between each movement. The goal is to work on sprinting these movements aiming to finish in :30 or less. Aim for unbroken on the HSPU.

Extra Credit

Rest and Recover

Option to repeat the Extra Credit from yesterday if not completed already