CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
AMRAP x 5 MINUTES (No Measure)
5 Inch Worms
10 Alt. Ring Rows
3 ROUNDS FOR TIME (Time)
25/20 Cal Bike
50ft Handstand Walk*
2 Legless Rope Climbs
*Must complete 25ft increments
(Score is Time)
GOAL: RPE 8 | Bike should be fast but focus on using the legs mostly. Have to save the arms for the Handstand Walk and Rope Climbs!
TABATA (:20 ON/:10 OFF) (No Measure)
L-Sit/Tuck Hold off Box
GOAL: RPE 8 | This is going to really get a burn. Set-Up 2 Boxes to allow feet to drop if needed. Goal is to stay in some sort of tuck position.