CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row

10 Step Ups

10 Goblet Good Mornings

Compete

Metcon (Time)

3 ROUNDS

20/15 Cal Row

15 Box Jumps (24/20)

10 Hang Clean (165/110)

(Score is Time)

GOAL: RPE 8 | Keep it fast and keep yourself moving. This is a great one to grab a partner to race against. Sprint to the end and see who gets there first!

Extra Credit

Metcon (No Measure)

3 SETS

1:00 KB Front Rack Hold

10/10 Seated DB Arnold Press

10 Alt. Pike Shoulder Taps*

-Rest as Needed b/t Sets-

*Feet on Box

(No Measure)

GOAL: RPE 5 | Shoulder/Midline accessory work. Maintain stable upright trunk during the Front Rack Hold and Arnold Press. Keep hips elevated over shoulder during the shoulder taps.