CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

100m Run

10 Step Overs

150m Row

10/10 Light DB Hang Snatch

Compete

EVERY 2:00 X 4 SETS (AMRAP – Reps)

8 Shuttle Runs

Max Alt. DB Box Step Overs (50/35) | (24/20)

-Rest 1:00 b/t Sets-

(Score is Highest Set of DB Step Overs)

GOAL: RPE 8 | Legs and Grip on this one. Stay consistent with each effort. Shuttle Runs should take the same time to finish each round.

Extra Credit

EMOM x 12 MINUTES (No Measure)

MIN 1 – 20/15 Cal Row

MIN 2 – 20 Alt. DB Hang Snatch (50/35)

MIN 3 – Rest

(No Measure)

GOAL: RPE 9 | Sprint-ish effort each round going from the Row into the DB Snatch. This means you’re going to need to work hard to get the Cals done on the Rower but you should feel like you can get off the Rower and go right into the DB Snatches.