CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider GHD Sit-Ups and legless on the Rope Climbs. Keep a strong pace on the Bike that you know you can continue to repeat.

COMPETE | PART 1

3 ROUNDS FOR TIME  (Time)

9 Shuttle Runs*

6 DB Devil’s Press (50/35)

3-6 Ring Muscle Ups

*1 Rep= 25′ Down + 25′ Back.

(Score is Time)
GOAL: RPE 9 | Short fast sprint, try to go nonstop and ideally unbroken on the rings no more than 2 sets if you’re going for the higher rep range.

COMPETE | PART 2

ON A 6:00 RUNNING CLOCK… (No Measure)

HS Walk Obstacle Practice*

*OBSTACLE OPTIONS

Walk up plates

Walk around cones set up in a triangle/square

Walk through cones (Zig-Zag)

Pirouette around cone

(No Measure)
GOAL: RPE 6 | Have fun practicing different variations of HS Walking. For those of us that are more advanced try to set this up more like an obstacle course for yourself that’s about :20-:30 of time to complete.