CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Unbroken on the barbell. Smooth on the BJO. Try to bring the heart rate down to be able to immediately get back on the Rings!

COMPETE | PART 1

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

300m Row

60 Double Unders

9 Power Snatch (95/65)

(Score is Rounds + Reps)
GOAL: RPE 8 | Push the pace here! Hard on the row with the aim for unbroken on the Double Unders. Then see if we can cycle that bar fast on the Power Snatch.

COMPETE | PART 2

4 ROUNDS FOR TIME (Time)

100m Run

100m KB Suitcase Carry (70/53)*

*Perform 50m with KB on arm 1, then 50m with KB on arm 2

(Score is Time)
GOAL: RPE 7 | Find a consistent pace and just keep moving. Use the 100m Run to give the grip a break. Try to set a pace where you can immediately get on the KBs for the Suitcase Carry