CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

10 Hang Muscle Cleans

5 Inch Worms

Compete

Power Clean (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Power Clean)

(Score is Weight)

GOAL: RPE 10 | Biggest lift on the bar today! We will building up our Power Clean over the following weeks.

Extra Credit

6 ROUNDS FOR TIME (Time)

6 Shuttle Runs (’50)

3 Wall Walks

(Score is Time)

GOAL: RPE 6 | Nice and easy flow on this. Use the runs as a break for the Wall Walks. Then, get after “Kalsu”!