CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
10 Alt. V-Ups
10 Banded Lat Pull-Downs
“2023 CROSSFIT SEMIFINALS: WORKOUT 7” (Time)
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?
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!