CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

Bike

1:00 EZ

1:00 MOD

1:00 Hard

1:00 EZ

1:00 Hard

GOAL:

RPE 5 | Keep your transition between movements <= 3s. You should be performing work up to :57 of the minute. NOTES: This workout is a transition practice workout and is part of the progression for the 40 minute EMOM of Row and Cindy. Keep moving up to :57 of the minute. You should perform your Push-Ups as 5 every :15. Lastly, Max doesn’t mean go all out. Keep to the RPE at 5.

Compete

Metcon (AMRAP – Reps)

EMOM x 32 MINUTES

MIN 1 – Max Air Squats

Min 2 – Max Cal Row

MIN 3 – Max Push-ups

MIN 4 – Max Cal Ski

(Score is Total Reps)

Extra Credit

None! Rest and Recover.