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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

10 Groiner + Twist

10 Elbow Punches

5 OH Press

5 Front Squats

Compete

Thruster (3×5*

Thruster (From the Floor))

*Sets should be at a Moderate weight

(Score is Weight)

GOAL: RPE 7 | Building back up on the Thruster. This time we are going to focus on starting from the floor. Clean the first rep and then all 5 reps unbroken.

Extra Credit

3 SETS (Time)

9 Unbroken Thrusters (135/95)

-Rest 3:00 b/t Sets-

(Score is Slowest Time)

GOAL: RPE 8 | Must be unbroken. Focus on smooth reps from start to finish.