CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:30 Row

20 Shoulder Taps

5 Push-Up to Pike

Compete

Metcon (Time)

3 ROUNDS

15/12 Cal Row

50ft Handstand Walk*

*Handstand Walk is 25ft down and 25ft back. Must come down at 25ft.

(Score is Time)

GOAL: RPE 8 | Short sprint. focus on trying to kick up to the Handstand walk immediately after coming off the row

Extra Credit

None! Rest and Recover.