CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

1:00 Row

10 Lunges

10 Tuck Ups

Compete

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Row

2 DB Front Rack Lunges (50/35)*

2 Toes to Bar*

*Increase reps by 2 each round. Ex: RND 1: 2 Lunges + 2 Toes to Bar, RND 2 4 Lunges + 4 Toes to Bar, and so on.

(Score is Rounds + Reps)

GOAL: RPE 8 | Focus on keeping a consistent pace in the first half. As the Lunges and Toes to Bar start to add up, then we can start to ramp up the pace on those!

Extra Credit

3 SETS (Time)

10 D-Ball Over Shoulder (150/100)

-Rest :30 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 9 | Not much rest in this one! Basically coming up for air in those 30 seconds. Most important thing is to keep yourself moving.