CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 EZ Row

10 Small Ring Kips

5 Low Ring Transition

Compete

Metcon (Time)

5 ROUNDS

250/200m Row

3-5 Ring Muscle Up

(Score is Time)

GOAL: RPE 7 | Should aim for 1:00 on the Row. Moderate effort on the Row, then right into the RMU. Choose the Rep number that can remain unbroken for all 5 Rounds.

Extra Credit

Front Squat (3×3)

(Score is Weight)

GOAL: RPE 7 | Moderate weight, explosive squats. We want to feel strong and fast.