CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Push the Row. Consider 80% of your best Clean for your front squat weight.

COMPETE | PART 1

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

200m Run

4 Snatches (185/125)

2 Rope Climbs

(Score is Rounds + Reps)
GOAL: RPE 8 | Use the run to recover. Goal is to get some touches on a heavier barbell. If necessary take the weight down but we may see these heavier weights in QF.

COMPETE | PART 2

EVERY 4:00 x 5 SETS (Time)

25 Cal Bike

-Rest w/ Time Remaining-

(Score is Slowest Set)
GOAL: RPE 9 | Bike Sprints. Hard push with a little bit of drop off time. Goal is consistency but if you’re truly pushing the pace it should drop a bit.