CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

100m Run

5 Push-Up to Pike

10 Tuck-Ups

Compete

EVERY 2:00 x 6 SETS* (Time)

5 Shuttle Runs**

50ft DB Bear Crawls (50/35)

*25ft Increments for all

**1 Rep = 25ft Down and Back

(Score is Slowest Set)

GOAL: RPE 9 | Quick on the Shuttle Runs, then right into the Bear Crawls. Must keep hips higher than the head on the Bear Crawls. Should have at least :30 rest each round.

Extra Credit

EMOM x 8 MINUTES (AMRAP – Reps)

MIN 1 – 10/8 Cal Ski + Max Toes to Bar

MIN 2 – Rest

(Score is Total Reps of Toes to Bar)

GOAL: RPE 7 | Focus on keeping the Ski fast (but not an all out sprint). Goal is around :30 on the Ski then right into the Toes to Bar.