CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Smooth flow here. Primary focus is going to be the run. Can we keep these at a consistently high pace each round. Aim for nonstop on the Push-Ups and Lunges.

COMPETE | PART 1

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

40 Crossover Singles

6 D-Ball Over Shoulder (150/100)

(Score is Rounds + Reps)
GOAL: RPE 8 | Keep this simple. Try to move like an RPE 7. These movements will get the heart rate up and give it that RPE 8 feel for you! What we want to avoid is too much resting between movements.

COMPETE | PART 2

2 SETS (Time)

750m Row

-Rest 2:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Hard pace. This is our chance to find our 1000m for time pace. Take a little risk on pace the first set. We’d rather come out too hot today and see if it’s an appropriate pace or not for our test. If it is we can take it down a notch the next set. It should be very very uncomfortable. If not the second round will give us a better tell for our pacing and again we can use this for our actual 1000m Test.