CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:10 Ring Support Hold

:10 Bottom of Dip Hold

5 Ring Pull-Ups

Compete

Metcon (No Measure)

EMOM x 8 MINUTES

2-4 RMU

(No Measure)

GOAL: RPE 4 | Building off of last week. Aim to add 1-2 Reps from last week

Extra Credit

Metcon (Weight)

3 ROUNDS

5 Weighted Feet Elevated Ring Rows

(Score is Weight)

GOAL: RPE 4 | Keep loading moderate and focus on pulling the Elbows down. Use Plates placed on chest for loading