CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

8/6 Cal Bike

6 Band Resisted Push-Ups

Compete

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Max Bench Press)

(Score is Weight)

GOAL: RPE 10: Final Bench Press Test! Straight forward, building to a 1-Rep max. Tear off the sleeves and get after it!

Extra Credit

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

20/15 Cal Row

15/12 Cal Bike

Max Shuttle Runs in Remaining Time*

-Rest 1:00 b/t Sets-

*25ft increments. Down and Back is 1 Rep

(Score is Lowest Reps of Shuttle Run)

GOAL: RPE 8 | Row and Bike have to be sub 1:00 each. Should have a minute of time for the Shuttle Run. How fast are you willing to push the Row/Bike to get yourself more time?