CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Nothing fancy here we’ve seen this before. Push this workout hard. Everything should be unbroken and fast, see if you can beat any previous scores!

COMPETE | PART 1

FOR QUALITY (No Measure)

AMRAP x 15 MINUTES

15/12 Cal Ski

3/3 Feet Elevated Rope Rows*

3 Legless Rope Kip Tap**

3 Legless Rope Kip Grab***

-Rest :30 b/t Rounds-

*Think similar to Ring Rows, feet elevated on a bench/box set up, perform 3 reps with right hand over left, then 3 reps with left hand over right

**Hanging from the rope, kip and reach up like you’re doing a rope climb but just tap with the arm and then come down.

***Similar to the previous drill, but on the reach up we are going to grab the Rope

(No Measure)

GOAL: RPE 6 | This is a bit of prep work for Friday’s workout. We are focusing on getting some legless kip work in since we are suggesting Legless to scale this workout up.

COMPETE | PART 2

3 SETS (Calories)

1:30 Max Cal Row

-Rest 3:00 b/t Sets-

(Score is Lowest Cals)

GOAL: RPE 9 | Hard, hard effort. There should be some cal drop off but the longer rest should allow you start each round with a good kick. Push these but keep the s/m consistent throughout, don’t let that bounce around a lot.