CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

30 Single Unders

5 Hang Muscle Cleans

10 Elbow Punches

Compete

Power Clean (4×2@80%
Power Cleans off Blocks )

*Barbell should be be set up Below Knee

(Score is Weight)

GOAL: RPE 8 | Focus on getting tall this week. We want to finish that second pull coming off the Blocks

Extra Credit

EVERY 3:00 x 5 SETS (No Measure)

3-5 Wall Facing Handstand Push-ups

(No Measure)

GOAL: RPE 6 | Light volume, deloading these this week and just working on keeping the reps there.