CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: No hesitation here, keep moving from start to finish. Try to take the Burpees to the end of the 2:00 with no more than :05 buffer before hitting the BMU. If these are your jam let’s get after 5 reps of the BMU.

COMPETE | PART 1

FOR TIME (Time)

20 Handstand Push-Ups

50′ DBL DB Overhead Walking Lunge (50/35)

15 Strict Handstand Push-Ups

50′ DBL DB Front Rack Walking Lunge

10 Wall Facing Handstand Push-Ups

50′ DBL DB Farmers Lunges

50′ Handstand Walk

(Score is Time)
GOAL: RPE 8 | Make sure we’re being smart about how we are conserving our shoulders, Aim for unbroken on the Lunges.

COMPETE | PART 2

FOR TIME (Time)

50 Cal Bike

-Rest 3:00-

40 Cal Bike

-Rest 2:00-

30 Cal Bike

(Score is Time)
GOAL: RPE 9 | Hard bike effort each round. You should be able to pick up your pace each set as the reps go down.