CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus on keeping the Bike to less than a minute…this will be a challenge deeper into the AMRAP. Aim for unbroken on the DB movements for all 15min.

COMPETE | PART 1

EMOM x 28 MINUTES (No Measure)

MIN 1 – 12/10 Cal Ski

Min 2 – 4 Wall Walks

Min 3 – 150m Run

Min 4 – 4 D-Ball Over Shoulder (150/100)

(No Measure)
GOAL: RPE 7 | This is the start of our Longer EMOM Journey. Expect to see a lot of this every week. Goal is to accumulate a lot of volume as well as work our capacity at various movements.

COMPETE | PART 2

EMOM x 8 MINUTES (AMRAP – Reps)

MIN 1 – Max DB Step Ups (50/35)|(20)

MIN 2 – Rest

(Score is Lowest Reps)
GOAL: RPE 7 | Nonstop movement on the Box. This will get grippy each minute so try to keep a somewhat relaxed grip from the start instead of a strong death grip.