CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

5 Strict Pull-Ups

10 Hang Power Cleans

20 Walking Lunges

Compete

EVERY 2:00 x 4 SETS (Time)

10 Chest to Bar Pull-Ups

50ft Barbell Front Rack Walking Lunges (115/75)

(Score is Slowest Set)

GOAL: RPE 8 | Speed is key here. Focus on going unbroken on everything!

Extra Credit

3 SETS (Weight)

5 Strict Press

+

5 Push Press

*Loading should be Moderate

(Score is Weight)

GOAL: RPE 6 | Try to go heavier than last week on the Strict Press, then finish reps with the Push Press.