CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike

6 Hang Muscle Snatch

:30 Row

6 Ring Rows

Compete

EMOM x 28 MINUTES (No Measure)

MIN 1 – 12/9 Cal Bike

MIN 2 – 4-6 Power Snatches (135/95)

MIN 3 – 12/9 Cal Row

MIN 4 – 6-9 Chest to Bars

(No Measure)

GOAL: RPE 7 | Should be focusing on consistency. These reps will be increasing throughout the following weeks.

Extra Credit

6 SETS (No Measure)

:10-:20 L-Sit Hold

-Rest :20-:40 b/t Sets-

(No Measure)

GOAL: RPE 5 | Ideally use with Parallettes. If none available stack Plate and place a Heavy DB on top.