CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal is to send it. Fast runs and unbroken on the barbell… Can you PR your score if you’ve done this before?

COMPETE | PART 1

EMOM x 32 MINUTES (No Measure)

MIN 1 – 12/10 Cal Row

MIN 2 – 6-10 Burpee Box Jump Over (24/20)

MIN 3 – 50-60 Double Unders

MIN 4 – 3-5 D-Ball to Shoulder (150/100)

(No Measure)
GOAL: RPE 7 | Another 32 minutes. Continue to keep the aim for consistency. Pick 1 or 2 movements as your biggest focus.

COMPETE | PART 2

5 SETS (No Measure)

2 Strict Ring Pull-Up

+

2-3 Ring Muscle Ups

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | Similar to last week, being able to go from the Pull-Up to the Ring Muscle, except the Pull-Ups are strict while the RMU will remain kipping.