CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike

10 Alt. V-Ups

10 Banded Lat Pull-Downs

Compete

“2023 CROSSFIT SEMIFINALS: WORKOUT 7”  (Time)

3 ROUNDS

15/10 Cal Bike

20 Toes to Bar

60ft D-Ball/Sandbag Bear Hug Carry (150/100)

(Score is Time)

GOAL: RPE 9 | We saw this not too long ago… This is a sprint. If you have the 200/150 sandbag available, do you dare give it a go? Push the Bike and big sets on the Toes to Bar. We saw some elite athletes take intentional breaks on their Toes to Bar so let’s not let this one get ahead of us! Crossfit gave them a 6min cap, can stay under that?

Extra Credit

Metcon (Time)

3 SETS

20/15 Cal Ski

20 Ring Rows

-Rest 1:00 b/t Sets-

(Score is Slowest Time)

GOAL: RPE 8 | Move fast… Don’t sleep on the Ring Rows and get ready for that lat burn!