CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

20 Single Unders

10/10 Split Squats

10 Cossack Squats

Compete

6 SETS FOR QUALITY (No Measure)

10 Crossover Singles

10 Alt. Pistols

-Quick Rest b/t Sets-

(No Measure)

GOAL: RPE 5 | Just some light work to get the body moving, feeling good and practicing skills

Extra Credit

Front Squat (5×1 @ 90%)

(Score is Weight)

GOAL: RPE 9 | Push hard. We are looking for 1 super explosive squat every Set. See if we can move so fast we feel the bar pop up off the shoulders a bit. No missed lifts.