CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider (115/75) on the Push Press. Goal is everything unbroken. Try to set up your barbell to pick up immediately after coming down from the Toes to Bar.

COMPETE | PART 1

5 ROUNDS (Time)

50 Crossover Singles

5 Shuttle Runs

10 DBL DB Power Clean (50/35)

(Score is Time)
GOAL: RPE 9 | Fast on all movements. Push the pace and push the transitions. Unbroken on the DB, see if we can keep the Jump Rope unbroken.

COMPETE | PART 2

3 SETS (Calories)

1:00 Hard Bike

2:00 EZ Bike

-No Rest b/t Sets-

(Score is Lowest Calories)
GOAL: RPE 8 | This should be a consistent effort each round. We want you to go hard on the bike but should be able to repeat that effort every round. Let’s focus on no drop off.