CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: 2 Big sets on the Wall Balls. Don’t try to win the workout here. Focus on big sets on the barbell without resting too long between breaks.

COMPETE | PART 1

EMOM x 36 MINUTES (No Measure)

MIN 1 – 12/10 Cal Ski

MIN 2 – 8-12 DB Farmers Alt. Step-Ups (50/35)|(20)

MIN 3 – 8-12 Lateral Burpee Over DBs

MIN 4 – 12-16 Alt. Pistols

(No Measure)
GOAL: RPE 7 | A little more shoulder intensive on this one. Continue to hit reps where we can stay consistent throughout the cycle.

COMPETE | PART 2

5 SETS (Weight)

3 Paused Dips off the Rack*

*:03 pause in the dip

-Rest As Needed b/t Sets-

(Score is Weight)
GOAL: RPE 9 | We want these heavy. Extra post 1-Rep accessory to our heavy CnJ today. During the pause make sure we are staying active with the midline as well the Front Rack.