CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

20 Alt. Shoulder Taps

8/8 Single Arm DB Swing

6/6 Single Arm DB Arnold Half Kneeling Press

Compete

Front Squat (3×3 @ 22X1)

GOAL: RPE 6 | No more than 60%. Feel good and focus on opening up the hips and getting comfortable in the squat after all the volume from Murph.

Extra Credit

Metcon (Time)

3 SETS

20 Alt. DB Snatch

50ft Handstand Walk*

-Rest 1:00 b/t Sets-

(Score is slowest Set)

GOAL: RPE 7 | A little shoulder fatigue from the Snatches then try to go right into the Handstand Walk.