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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Row @Easy(EZ) pace

GOAL:RPE 4 | You should have exactly the same score each AMRAP.

NOTES:A classic couplet used by Jason all the time. He loved these movements and he loved this timeframe for an AMRAP. These movements will feel odd being perform this slowly but you have to learn how to pace before adding intensity, which will come sooner than you think!

Compete

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

12/8 Cal Row

8 Burpees

-Rest 1:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Extra Credit

None! Rest and Recover.