CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: We have to put our head down and work today. Quick singles on the bar, get your hands back on it after every drop. Then quick transitions between the bar and box.

COMPETE | PART 1

EMOM x 28 MINUTES (No Measure)

MIN 1 – 30-50 Crossover Singles

Min 2 – 2-3 Rope Climbs

Min 3 – 6-8 Deadlift (50% of 1RM)

Min 4 – 50′ D-Ball Carry (150/100)*

*25′ Down + Back

(No Measure)
GOAL: RPE 7 | Similar format we’ve been seeing. Adjust loading on the Deadlift to allow reps to remain unbroken and sustainable for each minute.

COMPETE | PART 2

8 SETS (Time)

100m Run

300m C2 Machine*

-Rest 1:00 b/t Sets-

*Alt. between Row and Ski each Set

(Score is Slowest Set)
GOAL: RPE 8 | Hard run and then harder effort on the C2 work. Goal is to be able to push the machine after a build up of fatigue.