CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

6/6 DB Hang Snatch

8 Step Overs

10 Alt. Single Arm Ring Rows

Compete

3 ROUNDS FOR TIME (Time)

30 Alt. DB Hang Snatch (50/35)

20 Alt. Single DB Step Ups (24/20)

3 Rope Climbs

(Score is Time)

GOAL: RPE 8 | Quick grippy sprint. Only the one DB for the Step Overs, hold it how you want. Make the legs work, make the shoulders work, then make the climb!

Extra Credit

5×3 Tempo Pull-Ups (30X1) (No Measure)

(No Measure)

GOAL: RPE 6 | Focus on perfect reps. Use a band for assistance if needed but must have perfect tempo for all reps.