CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Pick 2/3 movements to really push today. We can take it easy on one movement but that means we really push the other two. Ideally pick your weakest movement and one other movement you’re very confident in.

COMPETE | PART 1

AMRAP x 24 MINUTES (AMRAP – Rounds and Reps)

25/20 Cal C2 Bike

50′ D-Ball Carry (150/100)

10/10 DB Hang Clean and Jerk (50/35)

1 Legless Rope Climb

(Score is Rounds + Reps)
GOAL: RPE 7 | Smooth pace here. Practicing Legless Rope Climbs under fatigue. Use the Bike to get the heart rate up on this one. If you don’t have a C2 Bike that’s ok just don’t kill your legs on the assault bike, again it’s meant to be recovery part of the workout.

COMPETE | PART 2

2 SETS (Time)

1500m Row

-Rest 4:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Hard pace compared to last weeks effort. Main focus is to maintain mental toughness and power through the 1000m mark. Goal is to feel the pain for 1500m so when he tackle the 1000m Test down the road we are more comfortable with that 3-4:00 time domain!