CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

AMRAP x 5 MINUTES (No Measure)

15 Toe Touch Jumping Jacks

10 Jumping Groiners

10 Elbow Punches

5 Strict Press

5 Front Squats

Compete

Thruster (4×2*
Thruster (From the Rack))

*Sets should be at a Moderate-Heavy weight

(Score is Weight)

GOAL: RPE 8-9 | Heavier than last week. Focus on speed with the legs and then finish with a fast punch.

Extra Credit

3 SETS (Time)

15 Unbroken Thrusters (115/75)

-Rest 3:00 b/t Sets-

(Score is Slowest Time)

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