CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike

10 Ring Rows

10 Pike Shoulder Taps

Compete

FOR TIME* (Time)

24-21-18

Cal Bike

9-12-15

Chest To Bar Pull-Ups

*50ft Handstand Walk after Each Round

**Handstand Walk must break after 25ft

(Score is Time)

GOAL: RPE 9 | Start with a Moderately Hard pace on the Bike, and pick up the pace each round as the reps go down. Unbroken Chest to Bar AND Handstand Walks? Fun one to find a partner and get after it!

Extra Credit

6 SETS (Time)

5 D-Ball Over Shoulder (150/100)

-Rest 1:1 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 7-8 | Rest as long as the Work takes to complete the 5 D-Ball over shoulder. Try to move fast, quick turn around to pick up the Ball after each rep.