CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Row @Easy(EZ) pace

GOAL:

RPE 4-5 | Keep the same pace on the Row as last week.

NOTES:

This part of the progression for the 40 minute EMOM of Row and Cindy. Stay smooth on those Burpees: aim to complete those in < 30s. Practice recovering and breathing on those Air Squats.

Compete

Metcon (Calories)

EMOM x 20 MINUTES

MIN 1 – :55 Max Cal Row or Bike

MIN 2 – 6 Burpees + 12 Air Squats

(Score is Total Cals)

Extra Credit

None! Rest and Recover.