CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Ski

10 DB Good Mornings

10 Scap Pull-Ups

4 Rope Pull-Ups*

*2 Reps, then switch hand placement for the next 2 Reps

Compete

EVERY 3:30 x 4 SETS (Time)

15/12 Cal Ski

5 D-Ball Over Shoulder (150/100)

3 Rope Climbs

*Rest Remainder of the Time

(Score is Slowest Set)

GOAL: RPE 9 | We want to make every round a hard sprint. Aim for sub 3:00… Fight for that longer rest time!

Extra Credit

3 SETS (No Measure)

5-7 Wall Facing Handstand Push-Ups

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 6 | Keep Building, we want more reps than last week per set.