CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Send it! Move fast, think about pulling the bar down on the Thrusters and unbroken on all movements!

COMPETE | PART 1

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

1-2-3…

Wall Walks

2-4-6…

Power Snatches (155/105)

(Score is Rounds + Reps)
GOAL: RPE 8 | Lighter barbell for Fran, pushing the heavier barbell in this workout. Wall Walks should be a consistent pace, fast singles on the Snatches.

COMPETE | PART 2

EVERY 2:00 x 6 SETS (Distance)

100m Run

Max Meters*

-Rest 1:00 b/t Sets-

*Sets 1,3,5 – Row

Sets 2,4,6 – Ski

(Score is Lowest Meters)
GOAL: RPE 8 | Fast run, aiming for sub :30. Goal on the machine is 1:30 of work. Each set on the Machine should be a hard effort! The rest should allow for pretty repeatable effort.