CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

AMRAP x 5-7 MINUTES

10 V-Ups

50 High Knees

100m Run Backwards

GOAL:

RPE 6-8 | 4 Rounds/SET. 4 Rounds/set will put you at 160 TTB. You should be able to manage this volume of TTB as a competitive athlete. There will also be some interference b/t these movements because the hip flexors are used in the TTB and the Run.

Compete

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

10 Toes 2 Bar

100m Run

-Rest 1:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Extra Credit

None! Rest and Recover.