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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

EMOM x 9 MINUTES (No Measure)

MIN 1 – 100m Run

MIN 2 – 10 DB Curls + 10 Lunges

MIN 3 – 150m Row

Compete

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

400 Run

15 DB Hang Power Clean (50/35)

20 Alt. DB Front Rack Lunges

(Score is Rounds + Reps)

GOAL: RPE 7 | Set a consistent pace from start to finish. Use the Run to rest the grip and aim for unbroken on the DB Movements.

Extra Credit

6 SETS (Time)

500m Row

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 8 | Hard pace but repeatable effort. This is just work, grind it out and keep the effort coming.