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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

Row

1:00 EZ

1:00 MOD

1:00 Hard

INTO…

3 Rounds

10 Knee Push-ups

5/5 SA DB Push Press

GOAL:

RPE 8 | Your goal is 20/15 Cals on the Row. This will put you at 200/150 total cals respectively. You should aim to complete your HSPU in four sets performing 5 every :15.

Compete

Metcon (Calories)

EMOM x 20 MINUTES

MIN 1 – Max Cal Row

MIN 2 – 20 HSPU

(Score is Total Cals)

Extra Credit

Hang Power Snatch (EMOM x 5 MINUTES
5 Hang Power Snatches (135/95))

(Score is Weight)