CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
6 Push-Up to Pike
3/3 Shrimp Squats
6 Hang Muscle Snatch
6 Alt. Single Arm Ring Row
ON A 20:00 RUNNING CLOCK… (AMRAP – Reps)
80 Cal Row
60 Bar Facing Burpees
40 Alt. Pistols
20 Power Snatches (135/95)
Max Rope Climbs in Time Remaining
(Score is Reps for Rope Climbs)
GOAL: RPE 8 | Hard clip on the Row, steady pace on the Burpees. Big sets on the Pistols and most are looking at quick singles on the Power Snatch. Try to keep a minimum rest time between Rope Climbs (i.e. 1 Rope Climb every :20-:30). Some of us are looking at 5 minutes of Rope Climb time.
EVERY 2:00 x 5 SETS (No Measure)
5 D-Ball Over Shoulder (150/100)
GOAL: RPE 6 | QUALITY ONLY. Think of this as a deload from the previous weeks of D-Ball work.