CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Unbroken on the Deadlift, quick and smooth on the Box Jumps. Open each time with your biggest attempt at Toes to Bar. Then quick sets to finish off the Set!

COMPETE | PART 1

Back Squat (5×5 @ 65-70%
)

(Score is Weight)

GOAL: RPE 6-7 | Slight deload from the 10RM last week as well as Murph this week. Then we ramp up quickly next week!

COMPETE | PART 2

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

6 Shuttle Run*

12 Alt. Pistols

8 Handstand Push-Up

*1 Rep is 25′ Down and Back

(Score is Rounds + Reps)
GOAL: RPE 8 | Consistent effort here. The shoulders should be recovered after the runs and pistols so aim for unbroken on the HSPU each round.