CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

8 Step Overs

6 DB Power Clean

Compete

Back Rack Lunge (1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 4 Rep Back Rack Lunge)

*Must be Step Back Lunge

(Score is Weight)

-Rest 5:00 b/t Sets-

2.) AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

12 DB Power Clean

8 DB Box Step Overs

(Score is Rounds + Reps)

GOAL: RPE 7 | Unbroken on the Cleans into the Step Ups. Use the Run to let the grip recover.

Extra Credit

EMOM x 12 MINUTES (AMRAP – Reps)

MIN 1 – 20/15 Cal Row

MIN 2 – Max Wall Walks

MIN 3 – Rest

-Rest as Needed b/t Sets-

(Score is Total Reps of Wall Walks)

GOAL: RPE 8 | Pace the Row to finish just before the turn of the minute and then immediately begin the Wall Walks. Can you keep it going?