CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Push the Bike hard. Should be able to complete the Bike in :45 or less.

COMPETE | PART 1

Back Squat (10-10-8-8)

(Score is Weight)

GOAL: RPE 6 | We’re working on getting some volume in on our legs. Nothing crazy heavy here just getting used to the higher rep schemes.

COMPETE | PART 2

Every 2:00 x 3 SETS (AMRAP – Reps)

25/20 Cal Row

Max Alt. DB Snatch (50/35)

-Rest 1:00 b/t Sets-

(Score is Lowest Reps)
GOAL: RPE 9 | Most important is pushing the Row. Then try to get right on the DB and keep it moving to the finish.