CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Come out strong on the row but save a little in the tank for the run in the end. Goal is everything unbroken. Consider Chest to Bar Pull-Ups. Get after the grind and remember those that lost their lives this date.

COMPETE | PART 1

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Ski

20/15 Cal C2 Bike

200m Run

(Score is Rounds + Reps)
GOAL: RPE 7 | Consistent smooth pace. Focus on keeping your breathing calm the entire workout. Goal is to stay in slight discomfort the entire time.

COMPETE | PART 2

3-4 SETS FOR QUALITY (No Measure)

10 Heels Elevated Goblet Cyclist Squats

8/8 Half Kneeling Landmine Press

6/6 KB or DB Windmill

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 7 | Rough couple of days… wrap this up before rest day tomorrow with some quality work.