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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Stay uncomfortable on the Run. Nonstop on the Burpees and then fast quick singles on the Power Cleans.

COMPETE | PART 1

FOR TIME (Time)

1K Row

(Score is Time)
GOAL: RPE 10 | Expect around a 3-4 minute feel for this one (think Fran grind). Remember we’ve been working up to this so stick to your goals from previous weeks. Start with some powerful strokes for the first :10-:20 seconds, then settle into a very uncomfortable pace. Think about what you can sprint for a 500 but hold under that. Trust your technique and leg drive, don’t get sloppy and maintain a consistent stroke rate (it can be high but should stay the same). The 250-750 mark will be the worst part so keep your head in the game for this. Then bring it home the last 200, just send it, increase your stroke rate if you want, and chase that PR!

COMPETE | PART 2

EMOM x 6 MINUTES (No Measure)

:40 Max DB Box Step Ups (50/35)|(20)

(No Measure)
GOAL: RPE 8 | Focus is keep moving. Be ready for the clock, have DBs ready in hand and work on nonstop step ups. Find a rhythm with your step and don’t stop.