CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Sprint faster than you want to. Get your hands on the barbell and don’t stop moving on the Burpees. It’s ok if we see drop off each round, let’s see how hard we can hit this.

COMPETE | PART 1

EMOM x 40 MINUTES (No Measure)

MIN 1 – 12/10 Cal Bike

MIN 2 – 3 Power Clean and Jerk (70%)

MIN 3 – 30-40 Crossover Singles

MIN 4 – 3-5 Wall Walks

(No Measure)
GOAL: RPE 7 | Make sure to take the 70% of your best Power Clean and Jerk. This should be challenging enough that we need to do them in Singles, but still doable to repeat for every round.

COMPETE | PART 2

EVERY 2:00 x 3 SETS (AMRAP – Reps)

200m Run

Max Rope Climbs

-Rest 1:00 b/t Sets-

(Score is Total Reps of Rope Climbs)
GOAL: RPE 9 | Rope climb work under heavy breathing. Run should be less than a minute. There’s only so many rope climbs in that remaining so the goal is to have some urgency to get to the next rep. Work on speed going up AND down the rope.