CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Unbroken on the Double Unders. If you trip start over! Keep intentional sets on the Ring Dips, consider Strict Dips.

COMPETE | PART 1

EMOM x 8 MINUTES (AMRAP – Reps)

:30 Max DB Step Ups (50/35)|(24/20)

(Score is Lowest Reps)
GOAL: RPE 8 | Working on some leg capacity. Try to move at a steady, consistent pace. Focus on driving with the leading leg into the box and finishing with a strong lockout at the top.

COMPETE | PART 2

3 SETS (No Measure)

3-5 L-Sit Ring Pull-Up

(No Measure)
GOAL: RPE 7 | Start these seated on the ground. Lean back to initiate. Feet should leave the ground before the hips. Begin in a pronated grip, finish the Pull-Up with a Supinated grip.