CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Strokes (Arms Only)

10 Strokes (Legs Only)

10 Strokes (Full Strokes)

10 Boot Strappers

10 Samson Lunge + Twist

Compete

Metcon (Distance)

ON A 25:00 RUNNING CLOCK

Max Distance Row

(Score is Meters)

GOAL: RPE 5 | Goal is to hold a consistent effort for the entire time. Focus on keeping the /500 pace within :05 throughout the 25:00.

Extra Credit

Complete the Murph Prep

GOAL: RPE 8 | Dust off the old weight vest if you got it. Let’s bump up the intensity in our effort today.