CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Perform Bar Facing Burpees in place of the Up-Downs. Consider (95/65) for the barbell.

COMPETE | PART 1

Power Clean (ON A 12:00 RUNNING CLOCK
Build to a Heavy 10-Rep Power Clean)

(Score is Weight)

GOAL: RPE 8 | Similar to last week, Touch and Go and Unbroken. No pausing on the ground, pausing in the front rack or hips is allowed.

COMPETE | PART 2

3 SETS (No Measure)

1-2 Strict False Grip Pull-Up

+

2-3 Ring Muscle Ups

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | Spicing up what we saw from last week. You will need to push away to get out of the Pull-Up to go into the kip. Focus is to pull as high as possible on the Pull-Up… Chest to Rings if you got it in you!