CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Sub 2:00 on the Row and unbroken on the OHS. Then open with your biggest set of HSPU each round and then quick sets to finish off the time. How much will our drop off be very set?

COMPETE | PART 1

FOR TIME (Time)

40/30 Cal Bike

25 Hang Power Clean (155/105)

60 Burpees Over Bar

25 Hang Power Clean

40/30 Cal Bike

(Score is Time)
GOAL: RPE 8 | Start strong finish stronger. We want a uncomfortable but controlled pace to start, leaving a litte in the tank for the second half of the workout. Then send whatever you got left on the bike!

COMPETE | PART 2

5 SETS (No Measure)

3 RMU Transition Drill (Banded Optional)*

*1 Rep = Start at the bottom of the dip + negative to the Ring-to-Chest hold + Turnover back to bottom of the dip

(No Measure)
GOAL: RPE 6 | This is another tough one. Band optional but possibly even with feet on the floor. We are going to start at the bottom of the dip, then perform a negative out of the dip and pause with the rings at the chest in a false grip, then turnover back to the bottom of the dip.