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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike

10 Jumping Squats

5 Hang Muscle Clean

Compete

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

Hang Power Clean (115/80)

(Score is Time)

GOAL: RPE 8 | Push the bike and see how big we can keep the sets on the barbell. Anyone going unbroken?

Extra Credit

Metcon (Time)

3 ROUNDS

5 Shuttle Runs*

50ft KB Farmers Carry (50/35)

10 KB Farmers Step Up (24/20)

1 REP = 25ft Down and Back

(Score is Time)

GOAL: RPE 7 | Push the pace, but keep each round consistent. The runs will give the hands a break so let’s see if we can go unbroken on the KB movements with maybe a break between the carry into the step ups.