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

3 Hang Power Cleans

6 Front Squats

6 Alt. Ring Rows

Compete

4 ROUNDS FOR TIME (Time)

18/15 Cal Row

15 Thrusters (95/65)

3 Rope Climbs

(Score is Time)

GOAL: RPE 8 | This is going to be a rough grind. Can you push the Row? Are you keeping the Thrusters unbroken? How fast are you willing to transition in the Rope Climb? Let’s see what you got!

Extra Credit

3 SETS (No Measure)

100m KB Farmer Carry (70/53)

1:00 D-Ball Hold (150/100)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Simple grit and grip work to wrap up the week. You got the rest so try to pick up the D-Ball right after the Farmer Carry.