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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Big sets on the KB and Pull-Ups. Unbroken if you’re a pull-up ninja. Keep a steady pace on the Burpees so the grip can recover.

COMPETE | PART 1

4 SETS (No Measure)

1000m C2 Bike

2 Legless Rope Climbs*

*2nd Rep Climb down without legs

-Rest 3:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | Immediately start the rope climb after the Bike. Try to minimize the rest between both rope climb reps. We want to push the rest since we have the longer rest but we don’t want to fail any reps.

COMPETE | PART 2

EMOM x 12 MINUTES (No Measure)

MIN 1 – :40 Wall Sit

MIN 2 – :20 L-Sit

MIN 3 – Max Handstand Hold

MIN 4 – Rest

(No Measure)
GOAL: RPE 7 | Some quality accessory work. Focus on hips and shoulders opening up and hitting good positions.