CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

2 ROUNDS (No Measure)

:30 Bike

6 Kip Swings

:30 Ski

6 Push-Ups

Compete

EMOM x 28 MINUTES (No Measure)

MIN 1 – 12/9 Cal Bike

MIN 2 – 8-12 Chest to Bar Pull-Ups

MIN 3 – 12/9 Cal Ski

MIN 4 – 8-12 Burpees

(No Measure)

GOAL: RPE 8 | Main focus is the Chest to Bar Pull-Ups. Everything else should be very doable reps, but make sure reps remain unbroken on the Chest to Bar Pull-Ups “

Extra Credit

FOR QUALITY (Time)

3 ATTEMPTS IN 8:00…

Max L-Sit Hold

(Score is Best Time)

GOAL: RPE 10 | Really warm-up the hamstrings and core. We want to be able to really give this a legit attempt.