CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
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
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!
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.