CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

20 Shoulder Taps

5 Push-Ups

10 Good Mornings

10 Alt. Reverse Lunges

Compete

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

12 DB Bench Press (50/35)

16 Pistols

20 Deadlift (155/105)

(Score is Rounds + Reps)

GOAL: RPE 8 | This Pistol to Deadlift combo is gonna get rough. The DB Bench Press is gonna be a nice break for the legs but keep these unbroken. Big sets on the Deadlift no more than 2-3 sets

Extra Credit

ON A RUNNING 5:00 CLOCK… (No Measure)

Practice Pull-Overs

(No Measure)

GOAL: RPE 6 | Take 1-2 attempts at a time. If the rep is successful, hop down and give yourself a minute before the next attempt.