CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider GHD Sit-Ups. Big sets on the Wall Balls, nonstop pace on the Burpees. We should feel ourselves getting faster as we progress through this, not slowing down.

COMPETE | PART 1

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

16/13 Cal Bike

16 Alt. DB Snatch (50/35)

8 Bar Muscle Up

(Score is Rounds + Reps)
GOAL: RPE 8 | Get uncomfortable on the Bike. Keep the DB Snatch unbroken. 1-2 Sets on the Bar Muscle Up. You can work on unbroken on the BMU so long as we don’t find ourselves resting too long between movements.

COMPETE | PART 2

FOR TIME (Time)

200m Handstand Walk*

*Must be 25′ Increments

(Score is Time)
GOAL: RPE 9 | Ideally we want to see a Sprint effort. However, make sure we are being smart about our effort so we don’t find ourselves dropping constantly. If you do fall return to your last completed 5′ increment.