CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
:30 EZ Row
10 Small Ring Kips
5 Low Ring Transition
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.
Front Squat (3×3)
(Score is Weight)
GOAL: RPE 7 | Moderate weight, explosive squats. We want to feel strong and fast.