CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: This is straightforward. Consistent pace on the Run, your first round should not be your fastest run, then unbroken on the Toes to Bar. Consider (185/135) on the barbell.

COMPETE | PART 1

6 ROUNDS FOR TIME (Time)

12/10 Cal Bike

8 DB Devil’s Press (50/35)

6 Bar Muscle Up

(Score is Time)
GOAL: RPE 8 | Focus on a consistent effort. Keep the Bike to less than a minute. This means off the Bike and on the DBs at the minute mark. Challenge is to perform the whole workout unbroken!

COMPETE | PART 2

FOR TIME (Time)

5-10 Legless Rope Climbs

(Score is Time)
GOAL: RPE 7 | Goal is no misses. Pick a number that challenges you to complete with minimal rest. Some of us may be able to knock this out quick, some of us may need some more time to recover between reps, but we don’t want to make an attempt that doesn’t count!