Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:30 Row
:30 Ski
5/5 Split Squats
Compete
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
500/400m Row
24 Walking Lunges
500/400m Ski
(Score is Rounds + Reps)
GOAL: RPE 5 | FOR QUALITY. Just move and flow, consider taking the Damper down if needed.
Extra Credit
None! Rest and Recover.