CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Slightly above moderate pace for the run. Aim for nonstop on the Box Jump Overs at both heights. Big sets on the barbell. no more than 2-3 Sets for both weights.

COMPETE | PART 1

3 ROUNDS (Time)

30 GHD Sit-Ups

2 Legless Rope Climbs

10 Squat Snatch (115/75)

(Score is Time)
GOAL: RPE 9 | Work the kip on the legless Rope Climb. We’ve done this practice before let’s put it into play today. Try to steer away from singles on the snatches. Aim for touch and go reps since the grip will get rest on the GHD Sit-Ups.

COMPETE | PART 2

6 SETS (No Measure)

800m Jog

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 6 | Light recovery jog, just slightly above a nose breathing pace. Breathe in through the nose and out through the mouth. Pay attention to your cadence of running and breathing and make sure it stays consistent the entire jog.