CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Ring Rows

5 Ring Dips

5 Toes to Rings

Compete

Metcon (No Measure)

EMOM x 10 MINUTES

3-5 RMU

(No Measure)

GOAL: RPE 6 | Building off of last week with 2 added minutes as we’ve been seeing. Goal is to perform unbroken but in the later rounds if we need to break them up that’s ok, but make sure we are not bleeding into the next minute. We should still have :20 rest before the next minute.

Extra Credit

None! Rest and Recover.