CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal is unbroken on all movements. If there’s anywhere to break it will be in the Wall Balls but this should be a fast drop and then right back into it. Sumo DL stays unbroken the entire workout.

COMPETE | PART 1

EVERY 3:30 x 4 SETS (Time)

15/12 Cal Ski

10 Alt. Front Rack Lunges (135/95)

50′ Handstand Walk

-Rest w/ Remaining Time-

(Score is Slowest Set)
GOAL: RPE 8 | Smooth nonstop pace. Focus on practicing Handstand Walk while breathing hard and under fatigue!

COMPETE | PART 2

FOR TIME (Time)

50-40-30-20-10

Crossover Singles

10-10-10-10-10

Toes to Bar

(Score is Time)
GOAL: RPE 8 | Quick work here. Goal is everything unbroken and try to transition fast between the jump rope and pull-up bar.