CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Start a little aggressive just to get the heart rate up and also get a feel for what pushing the pace is going to feel like towards the end. Hit a more conservative pace in the middle so you can have some left in the tank to push those last rounds!

COMPETE | PART 1

FOR TIME (Time)

2000m C2 Bike

20 DBL DB Alt. Hang Snatches (50/35)

200ft Handstand Walk*

*Must perform 25′ increments.

(Score is Time)
GOAL: RPE 8 | Lungs and shoulders chipper style. Holding 2 DBs but only snatching with one arm at a time. Finish this chipping away at the handstand walk. You’re allowed to restart at the complete 5′ mark if you drop down. If HSW is a tough movement for you don’t come out too hot and take intentional breaks.

COMPETE | PART 2

3 SETS (Time)

400m Run

40 Walking Lunges

-Rest 2:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | Now we hit the legs. This is straightforward: fast run, and right into the Lunges. Can we lunge from start to finish for 40 reps?