CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

10 Toe Touch Jumping Jacks

5 Clean Deadlift

5 Hang Muscle Clean

10 Hollow Rocks

Compete

FOR TIME (Time)

30 Power Cleans (80% of 1RM)

(Score is Time)

GOAL: RPE 10 | Start with your biggest set possible unbroken, then keep banging to finish what you have left!

Extra Credit

4 ROUNDS FOR TIME (Time)

16/13 Cal Ski

24 Alt. DB Hang Snatch (50/35)

(Score is Time)

GOAL: RPE 8 | Hinge couplet. Focus is unbroken on the Snatch and nonstop movement. Keep your Ski moderately-hard and consistent.