CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus on the Wall Balls today…Let’s see if we can keep these unbroken. Hit a strong pace on the Box Jump Overs and then recover on the run to hit the WB unbroken again.

COMPETE | PART 1

FOR TIME (Time)

21-15-9

Cal Ski

Hang Power Clean (115/75)

(Score is Time)
GOAL: RPE 9 | Fast paced, aim for unbroken. Try to focus on quick transitions between the Ski and Barbell.

COMPETE | PART 2

4 SETS (Weight)

2-3 Weighted False Grip Ring Pull-Up

-Rest 1:30 b/t Sets-

(Score is Weight)
GOAL: RPE 6 | Find a weight to use for all sets. Goal is to maintain the integrity of the false grip.