CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Smooth consistent pace on the Air Squats. Push the Row each round. This should be a hard effort and we should expect some drop off.

COMPETE | PART 1

3 SETS (No Measure)

3-5 Ring Muscle Ups

5-7 Strict Handstand Push-Ups

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 7 | Keep the intensity light here. Focus on being able to hit bigger sets than you’re used to!

COMPETE | PART 2

3 SETS (No Measure)

4/4 Back Rack Lunges*

6 Band Assisted Jumps

*Moderate-Heavy weight

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | Building on our lunges and jumping. Lunges should be heavier than last week. Band should be tied to a rig overhead and used to assist in a higher jump.