CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for a big set on the Wall Balls. Then keep the Deadlifts unbroken, use the Box Jumps to recover for the next set of Deadlifts each round.

COMPETE | PART 1

EVERY 3:00 x 3 SETS (Weight)

Complete the Following…

5 Front Squat

+

4 Push Press

+

3 Thruster

(Score is Weight)
GOAL: RPE 6 | Keep this Moderate. Goal is working on speed cycling the reps. Complete the complex unbroken!

COMPETE | PART 2

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

5 Reps of 25′ Shuttle Run

50′ D-Ball Carry (150/100)*

50′ Handstand Walk*

*Must perform 25′ increments

(Score is Rounds + Reps)
GOAL: RPE 8 | Similar to last week. Working on getting more comfortable performing HSW under fatigue. Goal is to get upside down as soon as possible!