CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Good Mornings

10 Step Overs

10 Deadbugs

Compete

5 ROUNDS FOR TIME  (Time)

10 Box Jump Overs

5 Deadlifts (275/185)

(Score is Time)

GOAL: RPE 9 | Short, sweet and fast hamstring burner. Keep everything unbroken.

Extra Credit

2 SETS (AMRAP – Reps)

Max Wall Facing Handstand Push-Ups

-Rest 3:00 b/t Sets-

(Score is Highest Reps)

GOAL: RPE 10 | Putting all the hard work to the test! Let’s see what we can get and see how close to that we can get on the second Set!