CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Sub 2:00 on the Run. Fast effort on the barbell. Aim for your biggest unbroken set (both rounds coming back from the run), then quick sets or quick singles to finish the reps.

COMPETE | PART 1

FOR TIME (Time)

50 Cal Row

40 Toes to Bar

30 Burpee Box Jump Overs

20 Hang Squat Clean (155/105)

10 RIng Muscle Ups

(Score is Time)
GOAL: RPE 8 | Chipper style today. Be smart about how you break up your gymnastics so you can minimize your breaks. We want to really try to push the intensity on this. Don’t think about leaving anything left in the tank. Try to get on the next movement sooner than you want to.

COMPETE | PART 2

3 SETS (Time)

50 Double Unders

25′ Handstand Walk

5 Strict Handstand Push-Ups

-Rest 1:00 b/t Sets-

(Scores is Slowest Set)
GOAL: RPE 6 | Pressing capacity. Goal is to work the inverted Strict Press while under heavy shoulder fatigue.