CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5 Snatch Deadlift + 5 Hang Muscle Snatch

MIN 2 – 10 Up-Downs

MIN 3 – 5 Ring Rows + 5 Push-Ups

Compete

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

1 Power Snatch (155/105)*

3 Burpee Ring MU

*Add 1 Rep every round (1-2-3-4…)

(Score is Round + Reps)

GOAL: RPE 9 | Looking at a lot of quick singles in everything on this workout. So set a pace and keep it moving!

Extra Credit

FOR TIME (Time)

200ft Handstand Walk*

*Must Perform in 25ft Increments

(Score is Time)

GOAL: RPE 8 | Focus on as many unbroken sets as possible. Try not to rest too long after each 25ft completion.