CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Prioritize the barbell. Do your best to stay relaxed on the jump rope so we can tackle the heavier barbell. This workout is going to feel much longer if we start missing lifts!

COMPETE | PART 1

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

3 Shuttle Run

5/5 DB Snatch (70/50)

10 Alt. Single DB Step Up* (20)

*Hold the DB anyway

(Score is Rounds + Reps)
GOAL: RPE 8 | Playing around with the heavier DB’s today. Focus on a challenging but consistent pace. The shuttle run is there to give you a quick break from the grip.

COMPETE | PART 2

FOR TIME (Time)

21-15-9

Cal Row

Ring Dips

(Score is Time)
GOAL: RPE 9 | Sprinty push-pull combo here. Go hard on the Row and aim for big sets or unbroken on the Rings!