CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

10 Samson Lunges

8 Step Ups

6/6 Single Arm DB Arnold Press

Compete

EVERY 3:30 x 4 SETS (Time)

8/8 Single Arm DB Push Press (50/35)

16 DB Goblet Lunges

8 Tall Box Jumps (30/24)

(Score is Slowest Set)

GOAL: RPE 8 | Everything unbroken. Sprint the DB movements and then see if you can finish the Tall Box Jumps fast.

Extra Credit

4 SETS (Distance)

6 Seated Box Jumps

-Rest as Needed b/t Sets-

(Score is Height)

GOAL: RPE 8 | Set up your seated Box at a height where your hips are at 90 degrees. Make sure to utilize good arm swing up for the Jump and land as tall as possible. If landing with hips below parallel the box is too high.