CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

3 ROUNDS

1:00 Bike

10 RKBS @ W/O Weight

50 Single Unders

GOAL:

RPE 6-8 | Goal is average 1:30/round. This will require you to hold ~70/63 RPM on the Bike and U/B KBS & DU. The strength after should be at a tough but doable weight.

Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

10 KBS (53/35)

10/8 Cal Bike

50 Double Unders

(Score is Rounds + Reps)

Extra Credit

Metcon (Weight)

EMOM x 10 MINUTES

1 Front Squat (275/185)

(Score is Weight)