CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
2 ROUNDS (No Measure)
5 Press From Behind the Back
10 BB Good Mornings
10 Step Ups
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.
4-6 SETS FOR QUALITY (No Measure)
5ft Handstand Walk + Pirouette
-Rest as Needed b/t Sets-
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.