Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:30 Cal Ski
5 Ring Rows
5 Ring Dips
Compete
Metcon (Time)
5 ROUNDS
10/8 Cal Ski
3-5 Ring Muscle Up
(Score is Time)
GOAL: RPE 7 | Should aim for about :30 on the Ski. Moderate effort on the Ski, then right into the RMU. Choose the Rep number that can remain unbroken for all 5 Rounds.
Extra Credit
Complete the Murph Prep
GOAL: RPE 7 | Dust off the old weight vest if you got it. Deload week in intensity