CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:30 Ski

10 Samson Lunges

20 Shoulder Taps

Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

20 Cal Ski

20 Box Step Ups

20 Alt. No Push-Up Renegade Row (35/20)

(Score is Round + Reps)

GOAL: RPE 6 | Light weight, just move and flush. This a good day to reflect on all our hard work and start eyeing new goals for the coming year!

Extra Credit

None! Rest and Recover.