Southern Boom CrossFit – SBCOMPETE
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
EMOM x 9 MINUTES (No Measure)
MIN 1 – 100m Run
MIN 2 – 10 DB Curls + 10 Lunges
MIN 3 – 150m Row
Compete
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
400 Run
15 DB Hang Power Clean (50/35)
20 Alt. DB Front Rack Lunges
(Score is Rounds + Reps)
GOAL: RPE 7 | Set a consistent pace from start to finish. Use the Run to rest the grip and aim for unbroken on the DB Movements.
Extra Credit
6 SETS (Time)
500m Row
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Hard pace but repeatable effort. This is just work, grind it out and keep the effort coming.
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