CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider Legless Rope Climbs in the Workout, and weighted Pull-Ups in the Skill. You should be pushing hard and expecting drop off in reps.

COMPETE | PART 1

EVERY 3:00 x 4 SETS (Time)

15 GHDs

15/12 Cal Bike

15 Box Jump Overs (24/20)

-Rest w/ Time Remaining-

(Score is Slowest Set)
GOAL: RPE 8 | Quick transitions. Move fast, this is going to hit the hip flexors hard. It should have a sprint like feel!

COMPETE | PART 2

Weighted Pull-ups (5-4-3-2)

(Score is Weight)

GOAL: RPE 7 | Building to a Heavy Double. Let’s get this loaded up but not build to failure.