CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: All about fast transitions. Rounds should be consistent and in the :45 range.

COMPETE | PART 1

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

5 Deadlift (225/155)

7 Chest to Bar

-Rest 1:00-

AMRAP x 3 MINUTES

3 Power Snatch (135/95)

3 Ring Muscle Up

(Score is Total Reps)
GOAL: RPE 9 | Grippy barbell/gymnastics work. Focus on keeping it moving and no misses on any lift or gymnastics.

COMPETE | PART 2

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

Jog for Distance (RPE 6)

(No Measure)
GOAL: RPE 6 | Smooth pace. Challenge yourself to nose breath the entire time and ideally stay in that Zone 2-3 heart rate.