CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

EMOM x 6:00

MIN 1 – :50 Row

Min 2 – 1 Round of Cindy*

*1 Round of Cindy is…

5 Pull-Ups

10 Push-Ups

15 Squats

GOAL(s):

RPE 5 | Practice recovering while performing your 75 DU and perform 4 TTB every :20

NOTES: 100 Double Unders is a recovery movement for the best in the business. If 75 Double Unders doesn’t feel like recovery for you, then adjust accordingly.

Compete

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 15/10 Cal Row

MIN 2 – 75 Double Unders

MIN 3 – 12 TTB

(No Measure)

Extra Credit

Metcon (Weight)

EMOM x 5 MINUTES

4-6 TNG Power Snatches (135/95)

(Score is Weight)