CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: We’re going to build to a Mod-Heavy 5-Rep Front Squat for the Strength. We’re going to keep the light barbell today. Unbroken on the barbell every round. We want this to be a true sprint. Pick up the barbell immediately after the Burpees.

COMPETE | PART 1

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

400m Run

30 Alt. DB Snatch (50/35)

200m Ski

(Score is Rounds + Reps)
GOAL: RPE 7 | Smooth on the cardio here. Working on consistent effort from start to finish. Aim for unbroken on the DB Snatch.

COMPETE | PART 2

FOR TIME (Time)

2000-1500-1000-500

Row

-3:00 EZ Row b/t Set-

(Score is Total Time)
GOAL: RPE 8 | This is going to all be spent on the Row. Goal is to be able to slightly increase your pace each round.