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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)

2 ROUNDS

5 Ring Rows

5 Ring Dips

5 Kip Swings

Compete

Metcon (Time)

FOR TIME

30 Ring Muscle Ups

(Score is Time)

GOAL: RPE 9-10 | First big gymnastics test of the year. Two ways to approach this. Option 1: Start with your biggets set and then chip away at what you have left. If necessary stop 1-2 reps before failure. Option 2: Quick small sets or quick decreasing reps each set. Pick the best option for you and get after it!

Elite: <6:00
Advanced: <8:00
Intermediate: <10:00

Extra Credit

None! Rest and Recover.