CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row

10 Up-Downs

5 Ring Kip Swings

Compete

FOR TIME (Time)

50 Cal Row

30 Burpees Over Rower

15 Ring Muscle Ups

(Score it Time)

GOAL: RPE 9 | Push the pace hard on the Row and Burpees. Aim for big sets on the MU with minimal rest every time you break. Try to get back on the rings earlier than you want to. Goal is sub 10:00

Extra Credit

FOR TIME (Time)

Accumulate 2:00 L-Sit Hold

*Break as needed

(Score is Time)

GOAL: RPE 7 | As you’re working your hold, stop :05-:10 before failure. No shaky legs or sloppy holds. Goal is to cut the rest down as little as possible.