CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

3 ROUNDS (No Measure)

30 Single Unders

5 Tall Landing Box Jumps (20)

5 Muscle Snatches

Compete

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
GOAL: RPE 9 | Short and fast. Goal is quick transitions but don’t let yourself blow up on the Double Unders. Snatches is no more than 2-3 Sets. If you get a few unbroken rounds in thats ok but make the switch immediately to 2-3 Sets. We want to keep moving and minimize the rest as much as possible.

Extra Credit

3-4 SETS FOR QUALITY (No Measure)

12/10 Cal Bike

:10 Support Hold + :10 Bottom Dip Hold*

:20 Hollow Hold

*When you complete the Support Hold immediately lower into the Bottom Dip Hold

(No Measure)

GOAL: RPE 6 | Some quality work in the Dip position. Make sure to stay active in the Hold position