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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Wall Balls can make or break this workout today. Keep the row to about 1:00 and some change effort. Break up the Wall Balls ahead of time. We want to be able to send it in the latter part of this workout when the reps go down. Set a consistent pace on the Burpee Box Jump Overs that will not change each round.

COMPETE | PART 1

4 SETS (Time)

50 Crossover Singles

50′ Handstand Walk*

*Must perform 25′ increments

-Rest 1:1 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Shoulder work and capacity. Very straightforward, aim for unbroken on the Jump Rope. For the HSW, work on trying to immediately get back upside down when you complete the first 25′ increment.

COMPETE | PART 2

4 SETS (No Measure)

2-3 Ring Muscle-Ups

-Rest As Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | Set up bands or perform with feet assisted (Feet on the ground). We are starting with arms extended and performing the full movement. Think about increasing speed through the pull and transition, but really fight to keep the work with the upper body (no kip!).