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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

AMRAP x 6 MINUTES (No Measure)

:30 Row

6/6 DB Snatch

6 Burpees

6 Box Step Overs

Compete

6 ROUNDS FOR TIME (Time)

12 Alt. DB Snatch (70/50)

6 Burpee Box Jump Over (30/24)

(Score is Time)

GOAL: RPE 9 | Unbroken on the Snatches. Focus on a nonstop smooth pace for the Burpee Box Jump Over

Extra Credit

6 SETS* (Calories)

1:00 Max Cal Row

-Rest 1:00 b/t Sets-

*Start at Damper 10 in the first set. Reduce Damper by 1 each Set. (Should finish the last set at Damper 5)

(Score is Total Cals)

GOAL: RPE 9 | Do your best to match your Calories each set but expect some drop. As long as the effort is there!