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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

12 Plate Ground to OH

10 Alt. Plate OH Lunges

8 Alt. Groiners

Compete

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 14 Lateral Box Step Overs (24/20)

MIN 2 – 50ft Sandbag/D-Ball Carry (150/100)

MIN 3 – Max Sand Bag/D-Ball Clean

MIN 4 – Rest

(Score is Total Reps of Sandbag/D-Ball Cleans)

GOAL: RPE 7 | Focus on repeatable effort. The Step Ups will hit the lower body, the Carry will hit the upper body, then put it together for the Cleans!

Extra Credit

FOR QUALITY (No Measure)

60 Alt. Single Leg Toes to Bar

(No Measure)

GOAL: RPE 5 | QUALITY! Maintain good positions, Aim for big but repeatable sets. If you feel yourself getting sloppy hop down, shake it down and hop back up.