CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
8 Step Overs
6 DB Power Clean
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)
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.
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?