Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
1:00 Bike
10 Elbow Punches
5 Push Press
5 Front Squats
Compete
Thruster (4×3*
Thruster (From the Floor)
)
*Sets should be at a Moderate-Heavy weight
(Score is Weight)
GOAL: RPE 8 | Again from the floor. Speed out of the bottom and fast to OH.
Extra Credit
4 SETS (Time)
10/8 Cal Bike
10 Thrusters (115/85)
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Fast pace on the Bike and then focus on going right into the Thrusters! Get your hands on the bar right away.