CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Use a moderate pace on the Run, Aim for unbroken or 2 Sets on the Deadlift and DB Push Press.

COMPETE | PART 1

EVERY 4:00 x 4 SETS (Time)

30/25 Cal Row

20 Burpees Over Bar

(Score is Slowest Set)
GOAL: RPE 9 | Gotta push this one. Should be aiming for 1:00 of rest each round. Powerful start on the row and then settle in to a really uncomfortable pace. Row and Burpees should take 1:30 each or faster.

COMPETE | PART 2

5 SETS (Calories)

1:00 Max Cal Bike

-Rest 1:00 b/t Sets-

(Score is Lowest Calories)
GOAL: RPE 8 | This should be a hard effort with a little drop off, not a huge drop off. Push hard but not a full sprint. Think 80-85% repeatable effort.