Announcements

Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym!

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

100m Jog

30 Singles

10 Kip Swings

5 Inch Worms

(No Measure)

Compete

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – :20 Double Unders

MIN 2 – :20 KB Swing

MIN 3 – :20 Shuttle Run

MIN 4 – :20 Wall Walks

MIN 5 – Rest

(Score is Lowest Reps)
GOAL: RPE 6 | The Overall feel will be an RPE 6 because of the longer rest between each movement. But the effort in the :20 should be max effort. The goal is to work on sprinting these movements. Think about tucking the knees back down on the Toes to Bar, and big steps with the hands and feet on the Wall Walks.

Extra Credit

None! Rest and Recover.