CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
12 Plate Ground to OH
10 Alt. Plate OH Lunges
8 Alt. Groiners
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 14 Lateral Box Step Overs (24/20)
MIN 2 – 50ft Sandbag/D-Ball Carry (150/100)
MIN 3 – Max Sand Bag/D-Ball Clean
MIN 4 – Rest
(Score is Total Reps of Sandbag/D-Ball Cleans)
GOAL: RPE 7 | Focus on repeatable effort. The Step Ups will hit the lower body, the Carry will hit the upper body, then put it together for the Cleans!
FOR QUALITY (No Measure)
60 Alt. Single Leg Toes to Bar
GOAL: RPE 5 | QUALITY! Maintain good positions, Aim for big but repeatable sets. If you feel yourself getting sloppy hop down, shake it down and hop back up.