CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
5:00 Bike @Easy(EZ) pace
RPE 4 – 5 | Make that transition from the Bike to the DU AFAP. No resting after picking up the jump rope handles.
This workout is all about practicing your transitions; setup your equipment such that you can’t rest b/t stations. Additionally, stay under control with little to no muscular burn, remember we are building that base!
EMOM x 20 MINUTES
MIN 1 – :55 Cal Bike
MIN 2 – 30 DU + 8/8 DB Snatches (Light)*
*Pick a weight that is light and you can perform U/B relatively easily
(Score is Total Cals)
EMOM x 10 MINUTES
7 Hang Power Cleans (115/75)
(Score is Weight)