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Carlos shares what CrossFit means to him.

 

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike

:20 Handstand Wall Hold

10 BB Hang Muscle Clean

Compete

Metcon (Weight)

5 SETS

3 High Hang Power Clean

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6 | Light-Moderate weight. Focus on :02 Pause in the receiving position for the Power Cleans

Extra Credit

Metcon (Time)

ON A 7:00 RUNNING CLOCK…

Handstand Hold Practice

(Score is Time of Best Hold)

GOAL: RPE 3 | Set Up a 6×6 Box and work on holding a Handstand. You are allowed to move around but aim to hold without any walking.