CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Aim for unbroken and fast transitions. Remember we are looking for a jump step down (per Crossfit standards). Try to keep the number of walk in and out for the Wall Walk the same on every rep (i.e. 4 steps in, 3 steps out).

COMPETE | PART 1

2 ROUNDS FOR TIME (Time)

50 Cal Bike

30 Chest to Bar Pull-Ups

(Score is Time)

GOAL: RPE 9 | Hard pace with a little left in the tank for the second round. Try to push the Bike harder than you normally would and play around with bigger sets on the Chest to Bar pull-ups.

COMPETE | PART 2

3 SETS FOR QUALITY (No Measure)

500m Row

25ft Handstand Walk

2 Pull Overs

25ft Backward Handstand Walk

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | This is just some skill work fun. The row is to keep us warm but also tax the shoulders a bit. Take your time on the Handstand Walk, sub for forward walk on the backward walk if it’s not in our toolbox yet.