CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Push the run, these should always be sub 2:00. Pistols should be nonstop. Aim for unbroken on the Pull-Ups or 2 big sets. Consider Chest to Bar if you’re a Pull-Up ninja!

COMPETE | PART 1

ON A 15:00 RUNNING CLOCK Build to a Heavy of the following Complex… (Weight)

3 Power Snatch

+

2 Overhead Squat

+

1 Hang Squat Snatch

(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

EVERY 2:00 x 6 SETS (Calories)

20/16 Cal Ski

Max Cal Bike

-Rest 1:00 b/t Sets-

(Score is Lowest Cal Bike)
GOAL: RPE 8 | Start fast on the Ski. Goal is to aim for 1-1:15 at most. Then see what you got for the bike!