CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consistency on movement and transitions. Set your pace just below 80% effort, find where you’re going to feel slightly uncomfortable and sustain.

COMPETE | PART 1

3 ROUNDS FOR TIME  (Time)

15/12 Cal Row

5 Snatch (135/95)

3 Rope Climb

(Score is Time)
GOAL: RPE 8 | Quick sprint on the Row and Snatches. Be smart about pacing the Rope Climbs. Think about keeping the rest between Rope Climb reps consistent.

COMPETE | PART 2

3-4 SETS (No Measure)

2-3 Negative Pull-Up (From False Grip)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 6 | Controlled negative using the False Grip. Start into a hold with a false and the rings at the chest. Make sure to show control before beginning the descent. We want a :03-:05 descent, then reset at the top. Use a band if necessary.