CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Up-Downs

5 Ring Rows

:10 Ring Support Hold

:10 Bottom Ring Hold*

*Perform the Ring Support Hold and Bottom Ring Hold together. Start at the Ring Support Hold. At the :10, lower down to the bottom of the Dip and hold for :10

Compete

Metcon (No Measure)

EMOM x 8 MINUTES

3-5 RMU

(No Measure)

GOAL: RPE 5 | Building off of last week. Aim to add 1-2 Reps from last week. Goal is to perform unbroken but in the later rounds if we need to break them up that’s ok but make sure we are not bleeding into the next minute. We should still have :20 rest before the next minute.

Extra Credit

None! Rest and Recover.