CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

AMRAP x 10 MINUTES

10 Box Step Ups

5 Up-Downs

5 Strict Pull – Ups

GOAL:

RPE 6 | 3 Rounds/SET.

NOTES: The next cycle will include lactate threshold workouts. We are moving towards that pace with this workout. if 3+ rounds is too fast (feels like an 8-9) then scale accordingly.

Compete

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

9 Chest-2-Bars

7 BBJO (24/20)

-Rest 1:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Extra Credit

Metcon (Weight)

EMOM x 10 MINUTES

5-7 Thrusters (95/65)

(Score is Weight)