CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row

5 Boot Strappers

10 KB Deadlift

Compete

Metcon (Time)

FOR TIME

50 Cal Row

50 Russian KB Swings (53/35)

(Score is Time)

GOAL: RPE 9 | This is a hard Sprint to cap off the day. Hard pace on the Row and aim for unbroken or your biggest set on the KB.

Extra Credit

None! Tough workouts this week make sure to feel rested.