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 Arms Only Row*

10 Samson Lunge + Twist

5 Bootstrappers

*2nd Round Legs + Arms

Compete

Metcon (Time)

3 SETS

4 x 500m Row

-Rest :30 b/t each Efforts-

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 8 | These will add up! Effort should be challenging but repeatable. This should be close to the pace you were able to hold last week on the 2,000m repeats (no more 2-3 Seconds slower)

Extra Credit

Metcon (AMRAP – Reps)

EVERY 2:00 x 4 SETS

15/12 Cal Bike

Max Rope Climbs

-Rest 1:00 b/t Sets-

(Score is Lowest Reps)

GOAL: RPE 8 | Sub 1:00 on the bike…can you get 4 Rope Climbs?