CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
5:00 Row @Easy(EZ) pace
RPE 4-5 | Keep the same pace on the Row as last week.
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.
EMOM x 20 MINUTES
MIN 1 – :55 Max Cal Row or Bike
MIN 2 – 6 Burpees + 12 Air Squats
(Score is Total Cals)
None! Rest and Recover.