CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Fast and unbroken. At this weight we should be able to perform a fast Ground to OH (almost like a close grip snatch) to get the bar quickly to the back rack. Try to push your speed on the Double Unders. Think small jumps and fast wrists.

COMPETE | PART 1

4 SETS (Time)

6 Shuttle Run*

6 DB Burpee Step-Overs (50/35)|(24/20)

12 Handstand Push-Ups

-Rest 1:00 b/t Sets-

*1 Rep= 25′ Down + 25′ Back.

(Score is Slowest Set)
GOAL: RPE 9 | Goal is to Sprint… see if you can keep each set around the 3:00 mark. Fight to finish fast and to stay consistent.

COMPETE | PART 2

FOR TIME (Time)

21-15-9

Cal Bike

Cal Row

-Rest 2:00-

9-15-21

Cal Row

Cal Bike

(Score is Total Time)
GOAL: RPE 8 | We’re trying to push this one but still saving some in the tank for the second half. Warm-Up with some hard short sprints so you can embrace that uncomfortable feel. Look to be able to pick up the pace to finish for both parts.