CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for unbroken on the DB movements. Try to move fast on the Rope Climbs. Keep the transition from the first rep and second rep consistent every round.

COMPETE | PART 1

ON A 15:00 RUNNING CLOCK (Weight)

Build to a Heavy of the following Complex…

3 Hang Clean

+

2 Front Squat

+

1 Jerk

(Score is Weight)
GOAL: RPE 8 | You will want to utilize the Squat Clean on this one. This will get rough especially being able to grip the bar. Be patient and work on 1 rep at a time!

COMPETE | PART 2

4 SETS (Time)

25/20 Cal Bike

-Rest :30-

25/20 Cal Row

-Rest :30

25/20 Cal Ski

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 9 | This should be a hard effort every round, just shy of a sprint. Focus on forcing yourself to start each machine fast instead of trying to slowly start and build up your pace.