CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Bike

6 Up-Downs

6 Ring Rows

6 V-Ups

Compete

FOR TIME (Time)

5 ROUNDS

15/12 Cal Bike

12 Burpee Pull-Ups

9 Toes to Bar

Immediately Into…

100ft Handstand Walk

(Score is Time)

GOAL: RPE 8 | Moving and grooving in the first part. Definitely going to tax the shoulders here but can we push and then hit that Handstand Walk after?

Extra Credit

6 SETS (AMRAP – Reps)

:20 Max D-Ball Over Shoulder (150/100)

-Rest :20 b/t Sets-

(Score is Total Reps)

GOAL: RPE 9 | Move fast, the Rest is basically just to come up for air.