CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider (115/75). Push the pace and see if we can keep the barbell to unbroken or 2 Sets.

COMPETE | PART 1

5 SETS (Time)

5 Shuttle Runs*

5 DB Burpee Step-Overs (50/35)|(24/20)

-Rest 1:1 b/t Sets-

*1 Rep = 25′ down + 25′ back

(Score is Slowest Set)
GOAL: RPE 8 | Double DBs! Perform a Burpee holding the DBs and then step over the box. Push the pace and the rest is how long the set takes you. Short, fast, sweet and effective!

COMPETE | PART 2

3 SETS (Time)

12 Shoulder to OH (155/105)

8 Alt. Goblet Pistols (50/35)

16 Alt. Pistols

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Some tougher shoulder and leg work. We worked with some weighted pistols last week. Now working with some weight and building some capacity in the legs.