CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

5/5 Lateral Step Ups

5 Scap Pull-Ups

5 Hanging Knee Raises

Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10/8 Cal Row

12 Box Jump Overs

1 Rope Climb*

*Rope Climb increases by 1 Rep every Round

(Score is Rounds + Reps)

RPE 8 | Consistent uncomfortable effort on the Row and Box Jump Overs. The goal is to get off the box and right into the Rope Climbs

Extra Credit

Metcon (Time)

4 ROUNDS

12 DB Front Squats (50/35)

12 Ring Dips

(Score is Time)

GOAL: RPE 9 | Hard Sprint. Shoot for unbroken as far as you can get!