CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP: None.

GOAL: RPE 4-5 | Same calories/station every round. You are going to work your pacing purely on the machines today. You will also work those fast transitions with only 5s of rest. Focus on that breathing and relaxing.

Compete

Metcon (Calories)

EMOM x 30 MINUTES

MIN 1 – :55 Max Cal Row

MIN 2 – :55 Max Cal Bike

MIN 3 – :55 Max Cal Ski

(Score is Total Cals)

Extra Credit

Metcon (Weight)

EMOM x 5 MINUTES

5 Hang Power Cleans (185/125)

(Score is Weight)