CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal is unbroken on the Wall Balls. Try to get the ball in your hands right after each double under set.

COMPETE | PART 1

Back Squat (5×10 @60%)

(Score is Weight)

GOAL: RPE 6 | We should have a pretty good idea for what these 10 reps are going to feel like as we get into our heavy volume cycle. Pacing for all 10 reps should be smooth and consistent. Breath at the top then squat.

COMPETE | PART 2

8 ROUNDS* (Time)

300m Run

200m Jog

100m Walk

-No Additional Rest b/t Rounds-

(Score is Slowest 300m Run)
GOAL: RPE 8 | Two things here, we want a fast 300, BUT! Let’s make sure our 200m jog is also consistent; use the walk to really recover.