CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
2 ROUNDS (No Measure)
5 Push-Up to Pike
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.
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.