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

5 Strict Pull-ups

10 Knee Push-ups

20 Lunges

GOAL:

RPE 9 | This is a retest. Goal is to get 1-2 Cals more on the Row and 1-2 reps more Per Cindy movement than your initial test. You should start this workout for the first 10 minutes at the same pace you held during the first test; after that, you build your pace.

Compete

Metcon (Calories)

EMOM x 40 MINUTES

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 (Checkmark)

ON A 10:00 RUNNING CLOCK…

Bike at a recovery pace

(No Measure)