CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Short and sweet. Move fast, fast transitions and unbroken. Work on squat snatching the first OHS.

COMPETE | PART 1

EVERY 4:00 x 4 SETS (Time)

8 Shuttle Run

50′ D-Ball Carry (150/100)

1-2 Legless Rope Climb

-Rest w/ Time Remaining-

(Score is Slowest Set)

-Immediately move on to Part 2-
GOAL: RPE 8 | Hard pace. Go fast on the Shuttle runs were on quick change of direction. Immediately on the D-Ball after the runs and then try to cycle the Rope Climbs fast. If you’re doing just 1 Rope Climb try to get on the rope right away.

COMPETE | PART 2

Squat Clean (ON A 8:00 RUNNING CLOCK
Build to a Heavy Squat Clean)

(Score is Weight)

GOAL: RPE 9 | Post workout Clean. Bar will start empty and then build up to something heavy. Have a number you know you can hit as your first bar. Then we are looking at 3-4 attempts. Focus on taking big jumps and getting comfortable with that.