CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Great day for some Gymnastics practice. Go with your most challenging muscle up movement.

COMPETE | PART 1

3 SETS (No Measure)

800m Run

-Rest 3:00-

400m Run

-Rest 2:00-

200m Run

-Rest 5:00-

(No Measure)
GOAL: RPE 8 | No measure on these runs but they should be a hard effort and repeatable. Think 85-90% effort.

COMPETE | PART 2

FOR TIME* (Time)

21-15-9

Hang Power Clean (135/95)

*Complete 50′ Handstand Walk after each round. HSW must be in 25′ increments.

(Score is Time)
GOAL: RPE 8 | Big sets on the barbell. Aim for 2 sets on the 21 and 15 at most, then 9 unbroken. For the HSW, aim for 25′ unbroken. For our HSW ninjas, aim to minimize rest between 25′ increments on each round.