CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Strong start with the DB Ground to OH and DB Burpees. The Step Ups are a slower movement so be smart about breaking these up so we don’t burn out the grip. Quick big sets on the Push Press and then send it home on the Burpees.

COMPETE | PART 1

ON A 15:00 RUNNING CLOCK… (Distance)

10 ROUNDS

1 Rope Climb

3 Front Squats (185/135)

-Immediately Into-

Max Meter Row w/ Time Remaining…

(Score it Total Meters)
GOAL: RPE 8 | This is the Thursday NCFIT Workout. Focus on staying consistent with our effort in the first part especially with transitions between the squats and rope climb.

COMPETE | PART 2

EVERY 4:00 x 5 SETS (Calories)

20/15 Cal Ski

10 Shuttle Runs

Max Cal Bike

-Rest 2:00 b/t Sets-

(Score is Lowest Cals)
GOAL: RPE 8 | Goal is to consistent but hard effort. It’s ok if we see a little drop off but focus on fighting to maintain the same pace and see what we can get on the Bike each round.