CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Send it on this. Goal is to push the Row to about 90% of your 1k effort or faster (we did this a while back). Open with your biggest set on the Thruster and Pull-Ups. See if you got unbroken in you today!

COMPETE | PART 1

5 SETS (Weight)

Complete 1 Unbroken Rep of Complex…

2 Power Clean

+

2 Hang Squat Clean

(Score is Weight)
GOAL: RPE 8 | Weight will be limited by the Power Clean. Focus on reaching up and catching high with the Power Clean. Then being able to move fast under the bar for the Hang Squat Clean.

COMPETE | PART 2

FOR TIME (Time)

100 DBL DB Step Ups (50/35)|(20)

*Every min including 0:00, Perform 5 Lateral Burpees Over DBs

(Score is Time)
GOAL: RPE 8 | Both DBs will be placed on the ground and the burpees will be performed laterally and jumping over both DBs. This is not a long one but push hard through the Step Ups. Make sure to stay with the clock for the Burpees. Be ready at the minute to immediately start performing your Burpees.