CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Big sets on the first half, sprint the last half! Main focuses are the Bike and Pull-Ups.

COMPETE | PART 1

Back Squat (5×4@86-88%)

(Score is Weight)

GOAL: RPE 8 | Building up. Continue to aim for an explosive feel. Be patient with your sets and reps don’t rush through these we want a hard effort on every single rep!

COMPETE | PART 2

4 ROUNDS FOR TIME (Time)

300/250m Row

20 DB Alt. Hang Snatch (50/35)

3 Wall Walks

(Score is Time)
GOAL: RPE 8 | Hard effort piece. Consistent pace on the Row, then really push the DB and Wall Walks; fast transitions and unbroken!