CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Full send on this. Go with what works best for you. Is it quick small sets, or bigger sets. Keep pushing the pace and race to that PR Time!

COMPETE | PART 1

AMRAP x 6 MINUTES (AMRAP – Rounds and Reps)

6 Shuttle Runs

6/6 DB Snatch (70/50)

12 Pistols

(Score is Rounds + Reps)
GOAL: RPE 9 | Hard sprint on this. We’re trying to push the pace on all the movements here with quick transitions between each one.

COMPETE | PART 2

4 SETS (No Measure)

3-5 Reps of 1 Ring Muscle Up + 1 Ring Dip*

*1 Rep = 1 MU + 1 Extra Dip. Choose b/t 3-5 Reps per set.

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 6 | Some Muscle Up practice with an extra dip at the top. The extra Dip will be performed after every muscle up. This will limit some of us that have a tendency to fall out of the dip, but it will make your catch much stronger.