CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

3 Shuttle Runs

6 Narrow Squats

6 Hanging Knee Tucks

Compete

FOR TIME (Time)

400m-200m-400m-200m

Run

20-30-20-30

Pistols

2-3-2-3

Rope Climbs

(Score is Time)

GOAL: RPE 8 | Different pace switch up each round. Be ready for a quick turnover and slower turnover with this rep scheme.

Extra Credit

5 SETS (Time)

6 D-Ball Over Shoulder (150/100)

-Rest Equal to Work Period b/t Sets-

(Score is Slowest Set)

GOAL: RPE 7-8 | Rest as long as the Work takes to complete the 6 D-Ball over Shoulder. Try to move fast, quick turn around to pick up the Ball after each rep.