CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: This should be a Sprint for us. Push the Run and aim for unbroken on the barbell!

COMPETE | PART 1

3 SETS (Time)

15/12 Cal Row

12 Front Rack Lunges (95/65)

2 Legless Rope Climb

-Rest 2:00 b/t Sets-

-Rest 4:00 b/t Part 1&2-

(Score is Slowest Set)
GOAL: RPE 8 | Part 1 and 2 and today are meant to be two pieces of the same workout. Right after we complete our 3 Sets we will rest 4:00 and then move onto to part 2. Primary focus is the Legless rope climb. If necessary adjust to 1 Climb each round. This should have a sprint feel each set with the rest at the end.

COMPETE | PART 2

3 SETS (Time)

15/12 Cal Row

8 Power Cleans (115/75)

3 Rope Climbs

-Rest 2:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | After Part 1. Similar feel to this one but a little more grippy with the Power Cleans. We will most likely see quick singles here but the goal is to stay near the bar. Again, each set should be a sprint effort on all movements since there is a rest after each set.