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 Bike

:30 Step Overs

:30 Up-Downs

:30 Shoulder Taps

Compete

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – 12/9 Cal Bike

MIN 2 – Max Burpee Box Jump Over and Back*

*1 Rep = Burpee on one side, then perform the Box Jump Over, then Box Jump back over. (The Burpee is only performed on one side of the box)

(Score is Lowest Reps)

GOAL: RPE 8 | BIke Calories should not be max intensity, :45-:50. Have fun with the Box Jump Over movement. Find a rhythm with it first, then focus on picking up the speed.

Extra Credit

Complete the Murph Prep

GOAL: RPE 8 | Dust off the old weight vest if you got it. Let’s bump up the intensity in our effort today.