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

50m Run

6 Burpees

6/6 DB Snatch

Compete

3 ROUNDS FOR TIME (Time)

200m Run

10 Devil’s Press (50/35)

(Score is Time)

GOAL: RPE 8 | This is meant to be a speedy one but not a killer pace. Focus on going unbroken the Devil’s Press and use the Run to recover the grip.

Extra Credit

Front Squat (5×3@80%)

(Score is Weight)

GOAL: RPE 7-8 | Loading is up but continue to focus on speed out of the bottom.