CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

10 Bootstrappers

:30 Bike

10 Alt. Samson Lunge

:30 Ski

Compete

Metcon (Distance)

2 SETS

3:00 C2 Bike*

-Rest 1:00-

3:00 Row

-Rest 1:00

3:00 Ski

-Rest 1:00-

*If C2 Bike is not available, an Assault Bike will also work

(Score is Distance)

GOAL: RPE 6 | Moving at an easy Zone 2 effort. The RPE 6 should be 60% of your Max Heart Rate. You should be able to repeat same effort in the 2nd Set as the 1st Set

Extra Credit

None! Rest and Recover.