CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

5 Press From Behind the Back

10 BB Good Mornings

10 Step Ups

Compete

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
(Score is Rounds + Reps)

GOAL: RPE 9 | This is short and fast. No rebounding the Box Jump, must be a step down. Focus on going unbroken on the bar as long as you can.

Extra Credit

4-6 SETS FOR QUALITY (No Measure)

5ft Handstand Walk + Pirouette

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 6 | Adding to our practice here. Set a marker 5 ft down and then walk to it. Goal is to Pirouette at the end without coming down.