CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders

6/6 Single Arm KB Swings

6 Air Squats

Compete

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

36 Crossover Singles

12/12 KB Hang Snatches (53/35)

24 KB Goblet Squats

(Score is Rounds + Reps)

GOAL: RPE 8 | HANG ON! Have fun with the Crossover Singles after all the grip, but keep the KB Movements unbroken.

Extra Credit

3 SETS (No Measure)

Unbroken Bar Muscle Ups*

*Stop about 2-3 reps shy of failure each Set.

-Rest 2:00 bt/ Sets-

(No Measure)

GOAL: RPE 7 | 3 Big Sets but NOT to failure.