CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: We’re going to focus on the Row. This should be fast with just a little left in the tank for the second row. The second row should be as fast or faster. OHS should be minimal rest between breaks. You can open with your biggest set or quick sets from the get go.

COMPETE | PART 1

Metcon (Weight)

ON A 8:00 RUNNING CLOCK

Build to a Challenging Deficit Strict Handstand Push-Up

-Rest 2:00-

ON A 8:00 RUNNING CLOCK

Build to a Heavy 3-Rep Strict Chin-Up

(Score is Weight for the Chin-Up)
GOAL: RPE 7 | Strict Pull and Push.Build as deep of a deficit where you can perform one perfect rep. Then load up DBs or use a chain belt but let’s find that heavy Chin-Up set.

COMPETE | PART 2

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

200m Run

25′ Handstand Walk*

*Handstand increases by 25′ every round

(Score is Rounds + Reps)
GOAL: RPE 7 | Steady pace on the run to recover the shoulders but don’t slack off. See how far we can push the Handstand Walk today. Try to avoid resting too long between the 25′ increments.