CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
3 Shuttle Runs
6 Narrow Squats
6 Hanging Knee Tucks
FOR TIME (Time)
(Score is Time)
GOAL: RPE 8 | Different pace switch up each round. Be ready for a quick turnover and slower turnover with this rep scheme.
5 SETS (Time)
6 D-Ball Over Shoulder (150/100)
-Rest Equal to Work Period b/t Sets-
(Score is Slowest Set)
GOAL: RPE 7-8 | Rest as long as the Work takes to complete the 6 D-Ball over Shoulder. Try to move fast, quick turn around to pick up the Ball after each rep.