CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Push the Bike hard (1:30-1:45) and aim for unbroken on the Toes to Bar and Front Squats. No more than 1 break on the Toes to Bar but let’s really try to hang on.

COMPETE | PART 1

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
-Immediately move on to Part 2-

GOAL: RPE 8 | Most of us have seen this before, let’s keep the shuttle runs consistent here. Set an uncomfortable pace on the Burpee Pull-Ups and then either sustain that place or try to pick up the pace as the reps increase. Let’s see if we can beat our previous time!

COMPETE | PART 2

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
GOAL: RPE 9 | Bar can start preloaded. We want to take about 3 attempts to find our heaviest lift. Make sure to really drive out of the hole fast and aggressive to get the bar moving overhead then finish strong punching the bar overhead.