CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

10 Elbow Punches

5 OH Presses

5 Front Squats

Compete

Thruster (3×5*
Thruster (From the Rack))

*Sets should be at a Moderate Weight

(Score is Weight)

GOAL: RPE 6-7 | Focus on the leg drive off the shoulders with a fast finish with the arms. No misses (This will be a key theme we are going to repeat every time).

Extra Credit

3 SETS (Time)

21 Unbroken Thrusters (95/65)

-Rest 3:00 b/t Sets-

(Score is Slowest Time)

GOAL: RPE 8 | Must be unbroken. Fcous on smooth reps from start to finish.