CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Sprint the Bike, let’s push the pace and see if we can go sub ::45-50 each round. Then quick singles on the power clean. If you can rep this weight open with your biggest set before going quick singles.

COMPETE | PART 1

Front Squat (3×5)

(Score is Weight)

GOAL: RPE 7 | Key here is form! Perfect Front Squats to start these off and we’ll see more variations of the Front Squat throughout the following weeks, we’re just using this week to get our bearings straight.

COMPETE | PART 2

AMRAP x 24 MINUTES (AMRAP – Rounds and Reps)

400m Run

30/24 Cal Row

24/20 Cal Ski

200m Walk

(Score is Rounds + Reps)
GOAL: RPE 7 | Goal here is to start with a moderate run to get the heart rate up, push the machines then walk to recover for the next round!