CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

30 Single Unders

6 Burpees

6 DB Deadlift

6 Rope Pull-Ups*

*Alternate hand position after 3 Reps

Compete

Metcon (Time)

4 ROUNDS

8 DB Burpee Step Over (50/35)|(24/20)

16 GHD

2 Rope Climbs

(Score is Time)

GOAL: RPE 8 | Grip and Hips. We are using two DBs on the Burpee Step Overs. Focus on speed on the Rope Climbs. If you got the technique for the fast descent, see if we can work those in today!

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

40 Crossover Singles

8 Strict Pull-Ups

8/8 Single Arm DB Push Press (50/35)

(Score is Rounds + Reps)

GOAL: RPE 7 | Light Skill practice on the Jump Rope followed by a little push and pull. Main focus is the Jump Rope. Try to keep sets unbroken or as big a set as possible