CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: 1-2 Sets or unbroken on the barbell. Keep the Row to less than a minute. Focus on using the legs to save the upper body even though this is more a pull.

COMPETE | PART 1

4 SETS (Time)

20 KB Swing (53/35)

20/15 Cal Ski

20 Alt. Goblet Lunges

20/15 Cal C2 Bike

-Rest 2:00 b/t Sets

(Score is Slowest Set)
GOAL: RPE 8 | This should be a fast pace on the machines, smooth and steady on the KB and Bike. Goal is to burn out the hinge before the Ski and the legs before the Bike. See if you can keep the Ski and Bike to 1:00.

COMPETE | PART 2

3 SETS (No Measure)

1-2 Strict Ring Muscle Up

+

2-3 Ring Muscle Ups

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | This is our final stage of this light progression we’ve snuck in. If you cannot yet perform a Strict MU, then perform a Strict False Grip Chest to Ring Pull-Up with a :01-:02 pause at the top.