CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Scap Pull-Up

10 Glute Bridges

10 Alt. DB RDL

Compete

Metcon (AMRAP – Reps)

3 SETS

AMRAP x 2 MINUTES*

20/15 Cal Row

Max Power Snatches (135/95)

*3rd Set is a 3:00 AMRAP (2-2-3)

-Rest 1:00 b/t Sets-

(Score is Total Reps of Power Snatches)

GOAL: RPE 9 | Push the Row, keep it to a minute, then rip through the Power Snatches. Start with your biggest unbroken set then finish with fast singles. It’s not a lot of rest but send it each round!

Extra Credit

Metcon (AMRAP – Reps)

EVERY 1:00 x 3 SETS

Max Wall Walks

-Rest 2:00 b/t Sets-

(Score is Lowest Sets of Wall Walks)

GOAL: RPE 8 | 1:00 of non-stop movement. Play around with moving fast but at no point in the minute should we stop moving. Stick to Crossfit Open standards.