CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for unbroken on both the Deadlift and Jump Rope. If you trip on the DU’s, restart!

COMPETE | PART 1

5 ROUNDS FOR TIME (Time)

5 Shuttle Run*

15 DB Bench Press (50/35)

50′ DB Farmers Lunge**

*1 Rep = 25′ Down + 25′ Back

**Must be 25′ Increments

(Score is Time)
GOAL: RPE 7 | Focus on consistent pace for the shuttle run and unbroken on the farmers lunge. Goal is unbroken on the bench or biggest sets possible!

COMPETE | PART 2

Front Squat (ON A 10:00 CLOCK
Build to a Heavy 5-Rep Front Squat*
)

*Bar must come from the floor

(Score is Weight)

GOAL: RPE 7 | Squats will be limited by our clean but we are going as heavy as possible from the floor. Make sure we are performing a Squat Clean for the first rep.