CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: This is labeled as an Effort but it’s going to be a GRIND for us. We’re looking to get uncomfortable from the get go. Push the pace with just a little left in the tank for the second round. Consistent pace on the Box Jump Overs, then big sets on the HSPU and Power Snatches. How far can we get in the second round?

COMPETE | PART 1

EVERY 3:00 x 5 SETS (Time)

100y Sprint

(Score is Slowest Time)
GOAL: RPE 8 | Sprints should be consistent. Focus on moving as fast as we can but staying calm during the run. This means the run should look smooth and not choppy. Goal is to start with fast feet and then work to a long stride to finish.

COMPETE | PART 2

FOR TIME (Time)

3 ROUNDS

100m Run

9 Deadlifts (155/105)

9 Chest to Bar Pull-Ups

-Immediately Into-

3 ROUNDS

100m Run

6 Shoulder to Overhead

6 Bar Muscle Ups

(Score is Total Time)
GOAL: RPE 8 | The run here is for recovery and to give the grip a break. The pulling and shoulder capacity is going to really feel the fatigue but goal is to aim for unbroken!