NCCOMPETE – Mon, Jan 2


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CrossFit Mettle and Honor – NCCOMPETE


Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.


5:00 Row @Easy(EZ) pace

GOAL: RPE 8 | Pick a Calorie goal and Cindy rep scheme you can sustain for the whole 40 minutes. We suggest 15/10 Cals on the Row & 3-7-11 as Reps for Cindy.

NOTES: Here we go! First workout of the new Compete cycle and this one is a doozy. The gold standard is 20/15 Cal Row and 7-12-17 reps for Cindy after the first 20 minutes. Jason K. could do this EASILY. That will be our end goal. If you fall off your goal, take note of when you did so. We are going to progress this over the coming weeks. Additionally, this workout plus the NCFIT workout has the potential for you doing 200 Pull-Ups today. This is a volume you should be able to take as a competitive athlete,i.e., Murph. Lastly, tomorrow also has squats in the workout and you have the potential of doing 300 today. You should be able to perform this volume of squats. If you can’t, scale the reps today to a volume that will not leave you completely sore for the rest of the week.


Metcon (Calories)


MIN 1 – Max Cal Row

MIN 2 -1 Round of Cindy*

*1 Round of Cindy is…

5 Pull-Ups

10 Push-Ups

15 Squats

(Score is Total Cals)

Extra Credit

Metcon (No Measure)


2:00 Pancake Stretch

2:00 Couch Stretch L/R

(No Measure)