CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Lighter barbell so we are looking for touch and go and unbroken for the first few rounds, but don’t burn out your pulling because we still have the Ring Muscle Ups. Aim to keep these unbroken the entire time.

COMPETE | PART 1

EMOM x 40 MINUTES (No Measure)

MIN 1 – 12/10 Cal Row

MIN 2 – 12-16 Alt. Pistols

MIN 3 – 12/10 Cal C2 Bike

MIN 4 – 8-12 Toes to Bar

(No Measure)
GOAL: RPE 7 | Make sure we can hold the numbers we’re picking here. Stay consistent with the cardio, we should be able to take these just to the end of the minute and then transition right into the gymnastics.

COMPETE | PART 2

ON A 6:00 RUNNING CLOCK (Weight)

Build to a Heavy 3-Rep Ring Dip

(Score is Weight)
GOAL: RPE 7 | Nothing fancy here. Make sure we are getting quality Dips in. If it feels choppy call the set and that’s your weight!