CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

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

Warm-Up

2 ROUNDS (No Measure)

1:00 Row

5 Row Pike Ups

1:00 Bike

5 Pike Push-Ups

Compete

EMOM x 36 MINUTES (No Measure)

MIN 1 – 12/10 Cal Row

MIN 2 – 8-12 Handstand Push-Ups

MIN 3 – 12/10 Cal Bike

MIN 4 – 25ft Handstand Walk

(No Measure)

GOAL: RPE 8 | Keep the Focus on the Handstand Push-Ups and the Handstand Walk. Goal is unbroken.

Extra Credit

5 SETS (Weight)

3 Strict Press

+

3 Push Press

*Loading should be Moderate-Heavy

(Score is Weight)

GOAL: RPE 8 | Heavier than last week. Similar focus as last week. Be honest with our Strict Press. Make it truly Strict. The hit the turbo with the leg drive and punch hard for the Push Press.