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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Up-Downs

5 Ring Rows

5 Ring Kip Swings

Compete

Metcon (No Measure)

EMOM x 8 MINUTES

1-3 RMU

(No Measure)

GOAL: RPE 4 | Easy gymnastics session today. Just practice the movement in case we see the Rings come out in the Open this week.

Extra Credit

Metcon (Weight)

3 SETS

1 Power Clean + 1 Squat Clean

(Score is Weight)

GOAL: RPE 6 Lifts should feel fluid and smooth. Only perfect reps today.