CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider American Swings. We should be moving fast towards the end. Even though the reps are picking up we want to be picking up the pace.

COMPETE | PART 1

EMOM x 40 MINUTES (No Measure)

MIN 1 – 12/10 C2 Bike

MIN 2 – 6-8 D-Ball Squats (150/100)

MIN 3 – 50-60 Double Unders

MIN 4 – 50′ D-Ball Carry

(No Measure)
GOAL: RPE 7 | Bit more of a leg burn on this go around. Let’s see if we can focus on moving fast on these. Focus is trying to get the work done quickly each minute.

COMPETE | PART 2

3 SETS (Time)

20 Yard Sprint

-Rest 2:00 b/t Sets-

(Score is Fastest Time)
GOAL: RPE 9 | Start off with 2-3 sets at 60-70%. Then do a conservative sprint on your first set. Push it the last few sets!