CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

5 Consecutive Broad Jumps

10 High Step Ups

5/5 Hang DB Snatch

Compete

EMOM x 9 MINUTES (No Measure)

MIN 1 – 6 Shuttle Runs

MIN 2 – 12 Alt. DB Snatch (70/50)

MIN 3 – 8 Box Jumps (30/24)

(No Measure)

GOAL: RPE 7 | Unbroken on the Snatches. We’re going to work on getting comfortable with the heavier DB!

Extra Credit

5 SETS (No Measure)

:30 Crossover Double Unders

-Rest :30 b/t Sets-

(No Measure)

GOAL: RPE 6 | More practice on these…continue to work any of the following: Single,Single,Double-Cross if you need to or Single,Double-Cross, or string reps together