CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: If you’re feeling beat up just flow and flush. If you’re feeling good then let’s approach this like we did last week on Saturday. Find that just uncomfortable enough pace and sustain!

COMPETE | PART 1

3 SETS (No Measure)

15/12 Cal Ski

20 Box Step Overs (20)

:45 D-Ball Hold or Carry

-Rest 1:00-

(No Measure)
GOAL: RPE 7 | More intensity today but slight ramping back up after Murph. Focus on just moving consistently each round.

COMPETE | PART 2

3 SETS (No Measure)

2-3 Seated False Grip Ring Pull-Up (L-Sit position)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 6 | Start seated on the ground in an L-sit position. Rings should be placed overhead so arms can begin full extended. Start in a false grip, Pull the rings down to complete a Pull-Up, finish by returning down to the seated position. Legs should stay in the L-Sit during the entire pull-up. Use a band if necessary.