CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Burpees should be one pace from start to finish or increase pace throughout the descending reps but you should not slow down your Burpees at any point. Unbroken on the Hang Squat Snatch. If lifting is your jam, consider (155/105).

COMPETE | PART 1

EMOM x 32 MINUTES (No Measure)

MIN 1 – 12/10 C2 Bike

MIN 2 – 12-15 GHD Sit-Ups

MIN 3 – 12/10 Cal Ski

MIN 4 – 8-12 Handstand Push-Ups

(No Measure)
GOAL: RPE 7 | As we continue to follow this format. We are seeing a slight increase in our time domain from 28-32 minutes now. Continue to keep the effort consistent but for one more round than previous weeks.

COMPETE | PART 2

5 SETS (No Measure)

2-3 Toes to Ring + Ring Muscle Up*

*1 Rep = 1 Toe to Ring + 1 RMU

(No Measure)
GOAL: RPE 6 | Building proficiency and confidence on the Rings. This is not strict we are utilizing the Kip for th RMU.