CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Push the run and aim for quick sets on the barbell. Does not need to be unbroken. Let’s give the grip a break and focus on fast cycle with quick rest.

COMPETE | PART 1

3 SETS (Time)

24/20 Cal Row

8/8 DB Snatch (70/50)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 9 | Fast paced row and heavier DB. Focus on sprinting through this each round!

COMPETE | PART 2

Deficit Handstand Push-ups (ON A 10:00 RUNNING CLOCK…
Build to a 3-Rep 
Strict Deficit Handstand Push-Ups)

(No Measure)

GOAL: RPE 6 | We’re working to find the biggest deficit we can perform 3 “Good” HSPU reps. This means no getting sloppy or big arching at the back.