CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike

:30 Row

:30 Ski

10 Jump Tucks

Compete

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Bike

15/12 Cal Row

15/12 Cal Ski

(Score is Rounds + Reps)

GOAL: RPE 7 | BROSKI! Bike-Row-Ski. Should be an uncomfortable effort from start to finish. Can you EMOM this one?

Extra Credit

3 SETS (Distance)

Max Triple Broad Jump

-Rest 2:00 b/t Sets-

(Score is Max Distance in Inches)

GOAL: RPE 6 | All three jumps must be performed in succession. Warm-Up with a few practice jumps before taking your max attempts.