CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Ring Dips

3 Low Ring Turnover Drill

3 Hips to Rings

Compete

Metcon (No Measure)

EMOM x 15 MINUTES

1-3 Ring Muscle Ups

(No Measure)

GOAL: RPE 5 | Technique work, keep everything unbroken. Focus on Big hips and fast turnover. Just priming for next week when we retest our 30 RMU for time!

Extra Credit

Metcon (Time)

3 ROUNDS

15/12 Cal bike

20 V-Ups

25 Unbroken Wall Balls*

*Must be performed unbroken or have to restart the Wall Balls

(Score is Time)

GOAL: RPE 8 | Sprint effort. Bang out the Bike and V-Ups and then see how quickly you’re willing to pick up the Wall Ball.