CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

AMRAP x 5 MINUTES (No Measure)

:30 Bike

5 Inch Worms

10 Alt. Ring Rows

Compete

3 ROUNDS FOR TIME (Time)

25/20 Cal Bike

50ft Handstand Walk*

2 Legless Rope Climbs

*Must complete 25ft increments

(Score is Time)

GOAL: RPE 8 | Bike should be fast but focus on using the legs mostly. Have to save the arms for the Handstand Walk and Rope Climbs!

Extra Credit

TABATA (:20 ON/:10 OFF) (No Measure)

L-Sit/Tuck Hold off Box

(No measure)

GOAL: RPE 8 | This is going to really get a burn. Set-Up 2 Boxes to allow feet to drop if needed. Goal is to stay in some sort of tuck position.