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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Go unbroken and send it! Fast transitions between the bar and barbell… Let’s see what we can get today!

COMPETE | PART 1

AMRAP x 40 MINUTES (AMRAP – Rounds and Reps)

30/25 Cal Bike

15 Box Jumps (20)

20/15 Cal Ski

10 Strict Handstand Push-Ups

(Score is Rounds + Reps)
GOAL: RPE 7 | Controlled pace especially on the Bike. Step down on the Box. Find an effort that you know you can hold for the entire 40mins. If necessary, break up HSPU (no more than 2-3 Sets) ahead of time to stay consistent each round we return to those.

COMPETE | PART 2

3 ROUNDS FOR QUALITY (No Measure)

1000m C2 Bike

2/2 Rope Pull-Ups

2/2 Rope Kip and Reach

(No Measure)
GOAL: RPE 6 | Skill work! Perform Rope Pull-Ups with each set alternating which hand is on top. The Kip and Reach is a quick kip to reach the lower hand above the upper hand and then return back to the start position.