CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

1:00 Bike

20 Alt. V-Ups

10 Alt. Single Arm Ring Rows

5 Big Kip Swings

Compete

FOR TIME (Time)

25/20 Cal Bike

20 GHD Sit-Ups

20 Chest to Bar

25/20 Cal Bike

20 GHD Sit-Ups

15 Bar Muscle Ups

25/20 Cal Bike

20 GHD Sit-Ups

10 Rope Climbs

(Score is Time)

GOAL: RPE 9 | Long Grind. GHD to catch the breath so we can push the Bike. This should allow for doable sets on the Chest to Bar and Bar Muscle Up. Then push whatever you have left on the Rope Climb!

Extra Credit

Front Squat (4×2@90%)

(Score is Weight)

GOAL: RPE 8 | Should be still moving fast. Try not to slow down as you get to the top of the standing up the squat.