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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus on a consistent effort on the Box Jump Overs and Lunges. Goal is to have the same amount of time to get after the Burpee Ring Muscle Ups.

COMPETE | PART 1

Power Clean (3 SETS
1.1.1 Power Clean)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Building off of last week but heavier weight. We should still be able to pick up the bar after 5-10 seconds.

COMPETE | PART 2

4 SETS (Time)

20/15 Cal Row

10 Strict HSPU

5 D-Ball Clean (150/100)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Focus is the HSPU. Push the Row to a 1:00 pace and then try to immediately get upside down for the Strict Handstand Push-Ups. Any HSPU ninjas should aim for unbroken!