CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

:30 Ski

50 Singles

7/7 Hang DB Snatches

Compete

4 ROUNDS FOR TIME (Time)

30 Crossover Singles

20 Alt. DB Snatches (50/35)

10/8 Cal Ski

(Score is Time)

GOAL: RPE 8 | This is going to be a shoulder burner. Use the Ski to recover a bit (don’t completely cut the pace here) then aim for unbroken on the Jump Rope.

Extra Credit

6 SETS (No Measure)

:10/:10 Hanging Single Leg L-Sit

(No Measure)

GOAL: RPE 5 | One foot extended, the other bent or hanging towards the Floor. Goal is to go from one leg immediately into the other without coming down from the rig.