CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Box Step Overs

MIN 2 – :30 Alt. V-Ups

MIN 3 – :30 Alt Ring Rows

Compete

5 ROUNDS FOR TIME (Time)

17 Box Jump Overs (24/20)

13 GHD Sit-Ups

3 Rope Climbs

(Score is Time)

GOAL: RPE 8 | Random numbers to switch things up. Set an uncomfortable pace and then see if you can hold it. Essentially unbroken and nonstop!

Extra Credit

FOR TIME  (Time)

30 D-Ball Over Shoulder (150/100)

(Score is Time)

GOAL: RPE 10 | What we’ve been working towards. Pick up, drop, repeat… Get after it!!