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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

50 Single Unders

10 PVC Pass Throughs

5 Behind the Neck Snatch Press

Compete

Metcon (Weight)

5 SETS

1 High Hang Squat Snatch

+

2 Hang Squat Snatch

(Score is Weight)

GOAL: RPE 6 | Moderate Weight. You will be limited by the High Hang but focus on speed under the bar.

Extra Credit

Snatch Grip Deadlift (3×3)

(Score is Weight)

GOAL: RPE 7 | Slightly heavier than the Snatches. Focus on patience off the floor.