CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
10 Toe Touch Jumping Jacks
10 PVC Pass Through Lunges
10 Jumping Squats
3 Hang High Pull
3 Hang Muscle Clean and Strict Press
3 Hang Power Clean and Push Press
3 Push Jerk**
**Perform Split Jerks in Second Round
Clean and Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Max Clean and Jerk)
(Score is Weight)
GOAL: RPE 10 | This is an RPE 10 but we want to aim for no misses. Take extra warm-up sets from 40-60% to really dial in technique before getting after it in the higher percentages.
None! Rest and Recover.