CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: This is all about the transitions. Must have a sense of urgency going from one movement to the next. Consider (225/155).

COMPETE | PART 1

FOR TIME (Time)

6-5-4-3-2-1

Wall Walk

Thruster (155/105)
GOAL: RPE 9 | We have a heavy day today. Biggest aim for today is unbroken on the barbell. Don’t let the Wall Walks slow down your Thrusters but don’t slack off on these either. If you’re strong on the barbell and think you got this at (185/135) then get after it!

COMPETE | PART 2

FOR TIME (Time)

50 Crossover Singles

50 GHD Sit-Ups

25 Crossover Double Under

(Score is Time)
GOAL: RPE 8 | GHD volume with jump rope skill. Goal is unbroken on the Crossover Singles. Quick sets on the GHD and then play around with the Crossover Double Unders to finish off. These can be done with Singles in between or string them together if you have this skill!