CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Biggest focus is the Row. You know you’re going to be fatigued from the other movements so let’s make sure we’re setting a pace for ourselves that we are never going to drop below.

COMPETE | PART 1

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (42.5/30)
GOAL: RPE 8 | This is a tough grind. Keep the Run consistent, goal is big sets on the barbell.

COMPETE | PART 2

ON A 20:00 RUNNING CLOCK…* (No Measure)

EZ C2 Bike

*Every 4:00 perform 3 Strict Chest to Bar Pull-Ups + 6 Tempo Ring Rows (30X1)

(No Measure)
GOAL: RPE 6 | Light work to wrap up the week but still get some touches on our strict pulling.