CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Pick the strategy that’s going to keep you moving. If you’re a big gymnastics ninja you can def play with front loading your Ring Muscle Ups because you can push Wall Balls and Rowing much harder than RMU when we get to the end of the workout!

COMPETE | PART 1

AMRAP x 9 MINUTES (AMRAP – Reps)

1-2-3…

Wall Walks

Power Snatch (135/95)

(Score is Total Reps)

GOAL: RPE 9 | Start at a moderate and slightly conservative pace. We want to still be able to bang out reps when we’re at the tail end of this!

COMPETE | PART 2

4 ROUNDS FOR QUALITY (No Measure)

10 Alt. Box Step-Ups (30/24)

8 KB Goblet Cossack Squats (Athlete Choice)

40 Crossover Singles

(No Measure)

GOAL: RPE 7 | Just move and flush here. High box is to work on mobility so this can be 30 inches for all athletes.