CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Sub for Burpees in place of Up-Downs. Push the Row pace aim for 1:00 or less!

COMPETE | PART 1

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

400m Run

20 GHD Sit-Ups

1 Legless Rope Climb

(Score is Rounds + Reps)

GOAL: RPE 7 | Hard effort skill work. Run will give the hands a chance to recover. Goal is to work the legless rope climb to build confidence while under some fatigue.

COMPETE | PART 2

3 SETS (Weight)

1 Squat Snatch

+

1 Overhead Squat

+

1 Hang Squat Snatch

(Score is Weight)

GOAL: RPE 8 | Tough complex to wrap up today. Have to move fast under the bar. The Squat is in there to get the legs heavier so we can’t just rip the bar hard over head. Focus on “”meeting”” the bar at the bottom position.