CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

20 Plank Shoulder Taps

:20 Hollow Hold

10/10 Split Squats

Compete

Metcon (AMRAP – Reps)

3 SETS

1:00 Max Strict HSPU

-Rest 2:00 b/t Sets-

(Score is Total Reps)

GOAL: RPE 8 | Be smart about how you break these up. Make sure they are sustainable sets.

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Hang Power Clean (115/75)

20 Front Rack Lunges

15 GHD Sit-Ups

(Score is Rounds + Reps)

GOAL: RPE 7 | Pace should be consistent throughout the entire 15 Minutes. See where you can go unbroken.