CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Recover on the Run. Let’s focus on the Toes to Bar today and aim for unbroken. Try to be consistent with the amount of pulls on the Rope Climbs.

COMPETE | PART 1

Front Squat (ON A 25:00 RUNNING CLOCK
Build to a Heavy 1-RM Front Squat
)

(Score is Weight)

GOAL: RPE 10 | We want a heavy single thats fast and explosive with good form. If a PR is in the cards lets get it but we want a really powerful heavy single today… Let’s get after it!

COMPETE | PART 2

5 SETS (No Measure)

2 Kipping Ring Pull-Up

+

2-3 Ring Muscle Up

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | Goal here is to be able to go from the Ring Pull-Up immediately into the Ring Muscle Up. We are working on have full command of the kip swing while on the rings!