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CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
5 Kip Swings
5 Hang Power Snatch (Empty BB, Below Knee)*
*Move fast with the Barbell work on the transition and regripping the Hook Grip from the OH position
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 10 Toes to Bar
MIN 2 – 8 TnG Power Snatch (95/65)
MIN 3 – Rest
GOAL: RPE 6 | The Overall feel will be an RPE 6 because of the longer rest between each movement. The goal is to work on sprinting and cycling. Think about pulling the feet down on the Toes to Bar. Both movements should be completed unbroken and fast.
None! Rest and Recover