Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
WARM-UP:
5:00 Row @Easy(EZ) pace
GOAL:RPE 4 | You should have exactly the same score each AMRAP.
NOTES:A classic couplet used by Jason all the time. He loved these movements and he loved this timeframe for an AMRAP. These movements will feel odd being perform this slowly but you have to learn how to pace before adding intensity, which will come sooner than you think!
Compete
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
12/8 Cal Row
8 Burpees
-Rest 1:00 b/t Sets-
(Score is Lowest Rounds + Reps)
Extra Credit
None! Rest and Recover.