CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

6/6 DB Hang Snatch

8 Alt. V-Ups

10 Walking Lunges

Compete

3 ROUNDS FOR TIME (Time)

15 GHD Sit-Ups

15 DB Snatch (R) (50/35)

30ft DB Overhead Walking Lunge (R)

15 DB Snatch (L) (50/35)

30ft DB Overhead Walking Lunge (L)

(Score is Time)

GOAL: RPE 8 | Goal is unbroken on the Snatch into the Lunges. The GHD is going to be the rest for the arms but the hip flexors are going to be burning on this.

Extra Credit

3 SETS (No Measure)

8-12 Wall Facing Handstand Push-Ups

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 8 | Keep Building, we want more reps than last week per set while maintaining unbroken sets.