CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Get the work done here. Focus on a hard RPM to start the bike then settle in to an uncomfortable pace. The Sit-Ups will feel like a rest for most but see if you can go nonstop each round.

COMPETE | PART 1

AMRAP x 10 MINUTES (AMRAP – Reps)

2-4-6…

Shuttle Run*

2-4-6…

D-Ball Over Shoulder (150/100)

1-2-3…

Rope Climb

*1 Rep = 25′ Down & Back

(Score is Reps)
GOAL: RPE 8 | Start at a moderate-hard pace and finish strong. Should feel like we’re moving faster than when we started!

COMPETE | PART 2

1-1-1-1 (Weight)

Cluster

*Build to a Moderate Weight

(Score is Weight)
GOAL: RPE 6 | Focus on quality movement, a fast turnover and fast drive out of the bottom. Each rep should feel smooth and fast. This is also a little bit of prep work for tomorrow’s Clean and Jerk