Announcements

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

AMRAP x 5 MINUTES (No Measure)

100m Run

10 Hollow Rocks

10/10 Single Arm DB Push Press

Compete

6 SETS (Time)

400m Run

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 7 | Consistent effort. Getting the Legs moving after the NCFIT Workout.

Extra Credit

4 SETS (Weight)

4 Strict Press

+

4 Push Press

*Loading should be Moderate+

(Score is Weight)

GOAL: RPE 7 | Heavier than last week. Make it clear to yourself the first 4 Reps are Strict and no Legs. Then focus on speed with the Push Press.