CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: We’re subbing the Back Squats with Front Squats today since we’re still building up our Back Squat Cycle. Aim for your biggest set on the Front Squat, then no less than sets of 10 after that.

COMPETE | PART 1

2 ROUNDS FOR TIME (Time)

30 Box Jump Overs (24/20)

10 Ring Muscle Up

(Score is Time)
GOAL: RPE 9 | Fast effort on the Box Jump Overs. Aim for your biggest set on the rings but not to failure. If we feel shaky on any rep that’s your cue to come down and then try to get right back up!

COMPETE | PART 2

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Free Standing Handstand Hold

(No Measure)
GOAL: RPE 5 | Just a few kick ups at a time. Don’t burn yourself out and get frustrated. If this is a tough movement for you, set up a box and try to stay within the box. If you have more experience with this then try to go with a complete static hold. If you’re hands move at all you come down.