CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

100m Run

10 WB Front Squat

10 WB Ground to OH

Compete

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

100m Wall Ball Run (20/14)

20 Wall Balls

:30 Mandatory Rest

(Score is Rounds + Reps)

GOAL: RPE 8 | Quick run into unbroken Wall Balls. Rest is there to drop the Wall Balls. Now the focus is how hard are you willing to push the Run.

Extra Credit

4-6 SETS FOR QUALITY (No Measure)

5ft Handstand Walk

+

Pirouette

+

5ft Handstand Walk

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 6 | If last week went well, see if we can continue a walk after the Pirouette.