CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Low reps so goal is unbroken. Focus on trying to relax more on the Double Unders so we can push the Power Clean and Bar Muscle Up. Rest up before picking up the barbell because the goal is to get that done and right into the BMU after.

COMPETE | PART 1

3 ROUNDS FOR TIME  (Time)

21 Cal Row

15 Deadlift (115/75)

9 Shoulder to OH

(Score is Time)
GOAL: RPE 8 | Sprinty workout. Focus on pushing the row hard, aim for unbroken on the barbell. Do you got this at 135/95?

COMPETE | PART 2

FOR TIME  (Time)

2 ROUNDS

15/12 Cal Bike

50′ D-Ball Carry (150/100)

15 GHD Sit-Ups

-Rest 2:00-

2 ROUNDS

15/12 Cal Bike

50′ KB Front Rack Carry (70/53)

20 V-Ups

(Score is Time)
GOAL: RPE 7 | Nothing crazy here, just accumulating volume on the GHD Sit-Ups and V-Ups while building up fatigue and heavy breathing.