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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Bike @Easy(EZ) pace

GOAL: RPE 4 | Go U/B for the 25 seconds of DU and KBS.

NOTES: Last workout of the first week! You should pick a weight on the KBS that allows you to go U/B with little to no muscular burn. We are giving you a 10s transition from the bike to the DU, plenty of time. Over the cycle we will decrease this window to ~3s. Jason limited his transition time because math. If you want to crush the open you need to master your transitions: the best transitioned the quickest. This workout gives you that opportunity.

Compete

Metcon (Calories)

EMOM x 20 MINUTES

MIN 1 – :50 Cal Bike

MIN 2 – :25 Max DU into :25 Max KBS (53/35)

(Score is Total Cals)

Extra Credit

Metcon (Weight)

EMOM x 10 MINUTES

7 TNG Power Cleans (115/75)

(Score is Weight)