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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Use the Run to recover the arms/grip. We want big quick sets on the the Pull-Ups and Barbell; and remember, this is 20 minutes so be ready to be in it for the longer grind!

COMPETE | PART 1

3 ROUNDS FOR TIME (Time)

21/16 Cal Bike

9 Deadlift (315/205)

6 Wall Walks

(Score is Time)
GOAL: RPE 9 | Short and sweet but don’t underestimate these movements. We’ve had a tough week with quite a bit of grip work so the barbell may be feeling heavier than usual, add in the heavy breathing from the bike is going to be a rough feel today. Goal is a hard grind. Focus on consistency but accept a little drop off. Get after it!

COMPETE | PART 2

ON A 6:00 RUNNING CLOCK (Time)

Max Static Handstand Hold

(Score is Longest Time in Hold)
GOAL: RPE 6 | Goal here is to kick up and hold with no movement or stepping around at all. Give yourself 3-4 kick ups in a set then rest b/t efforts.