CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

:30 Ski

:20 Shuttle Run

:10 Kip Swings

Compete

Metcon (No Measure)

EMOM x 32 MINUTES

MIN 1 – 12/10 Cal Row

MIN 2 – 4-6 Shuttle Runs

MIN 3 – 12/10 Cal Ski

MIN 4 – 4-8 Bar Muscle Ups

(No Measure)

GOAL: RPE 8 | Try to prioritize unbroken on the Bar Muscle Ups. We should be getting more comfortable on the machines so if you can push these, sustain that pace and keep the BMU unbroken then get after it.

Extra Credit

ON A 5:00 RUNNING CLOCK… (No Measure)

Practice Double Under Crossovers

(No Measure)

GOAL: RPE 6 | Just have fun with this. Work on the Single,Single,Double-Cross if you need to or Single,Double-Cross. Give yourself a set of 2-3 of your best attempts and then rest :30-1:00 between these sets.